CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Alt. Groiners
1:00 Bootstraps

Into…(8:00 Cap)

2 Quick Rounds
10 Air Squats Narrow Stance
10 Elbow Punches

2 Quick Rounds
10 Air Squats Wide Stance
10 RDLs

2 Quick Rounds
10 Empty Barbell Back Squats
10 Empty Barbell Hang Muscle Cleans

Strength

Back Squat (10RM)

FOR LOAD
10RM Back Squat

(Score is Load)

Workout

Metcon (Time)

4 ROUNDS FOR TIME
75 Double Unders
15 Hang Squat Clean 30/20 (Rx+42.5/30)

-11:00 Hard Cap-

(Score is Time)