CrossFit TW18 – CrossFit

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Warm-up

Barbell Warm-up
4 Rounds
20 Barbell Hops
10 Groiners
5 Deadlift (with pause at mid-thigh then stand)
5 Tall Power Clean
5 Front Squat
5 Strict Press

Skill Work

5:00 Double Under
5:00 Push Jerk

Metcon

Metcon (Weight)

EMOM x 21 MINUTES
Min 1 – 5 Hang Power Clean + 5 Push Jerk 50/35 (Rx+70/47.5)
Min 2 – 40 Double Unders
Min 3 – Walking Rest