CrossFit TW18 – CrossFit

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Strength & Conditioning

15Min: Deadlift (3×15 @ 55%)

* 3 x 15 banded hamstring curl as a finisher

Metcon

15Min: Metcon (Time)

For Time:

21 KB Swing 32/28/16…24/12

400M Run

15 KB Swing

200m Run

9 KB Swing

100M Run

*Cash Out*

5 Rope Climbs
Time finishes after 100m Run.
Rope climbs are as fast as possible with good form, not rushing. These are not scored.