CrossFit TW18 – CrossFit
Warm-up
3 Rounds
10 Groiners
30s Wall Sit
1:00 Any Machine @ EZ Effort
5 Wall Balls
With empty BB
30s Back Rack Elbow Punches
30s Front Rack Elbow Punches
5 Front Squats
5 High Hang Squat Cleans
5 Above the Knee Squat Cleans
Weightlifting
15min: Hang Squat Clean (Build to a Single)
Metcon
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
Minute 1 – 24 Air Squats
Minute 2 – 16 Wall Balls 9/6
Minute 3 – 8 Hang Squat Clean 35/25 (42.5/30)
Cool Down
5min Foam Roll