CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Row/Bike
(1min Easy–1min Mod–1min Hard)
Into…
3 Rounds…
8 Tempo Deadlifts (30×1)
8 Tempo Good Mornings (30×1)
4 Push Up to Down Dog
4 Burpees
Strength
Deadlift (1×3)
ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift
Not 3RM Deadlift…
heavy but doable without any major compromise in mechanics!
This should be heavier than the weight you choose for the workout.
Try to build to this weight in less than 24 total reps (8 sets total)
Workout
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
Row 300m / Bike 600m / Run 200m
7 Burpee Over Bar
3-5-7-9-11-13-15
Deadlift 110/80-90/60
Every round add (2reps) on Deadlift.
Optional Finisher
Warm-up (No Measure)
3 Rounds…
10 Strict Pull-ups
30s Hollow Hold
Any variation for grip and width.