CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
8min…
5 Boot-Strapper Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
5 Down Ups
5 PVC Pass Throughs
5 Over Head Squats
5 Snatch Balances
5 Sots Press
5 Burpees
Skill
8 min…20s On 20s Off
Practice Transitions on the…
– Low Rings
– Low Bar
– Jumping MU
“DO NOT DROP THE DB’s”
3min…20sOn 20s Off
DB Weight Selection for DB Hang Power Cleans
RX+ 25+/20+
RX 22.5/15kg
Sc 15/12.5kg
“DO NOT DROP THE DB’s”
Workout
Metcon (AMRAP – Rounds and Reps)
16min AMRAP…
30 Air Squats
20 DB Power Cleans
6 Muscle-Ups (Ring or Bar)
Subs…
MU- 3 Reps/12 Pull Ups
Jumping is allowed
Cool Down
6min…Foam Rolling…
2min Upper Back
2min Left Lat
2min Right Lat