CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

10min…AMRAP

6 Alt Hip Stretches
6 KB RDL 16/12 -20/16
6 RKBS
6 AKBS
12 DB Rows 10/7.5-12.5/10
20 Band Pulldowns Black/Red

Skill

Rope Climb…
– Clamp (Footwork)
– Decent (Clamp release)

DB Weight selection
– Medium KG
– Heavy KG

Workout

Metcon (No Measure)

E2MOM x 20 MIN

Max – Rope Climbs
Max – 1min DB Snatch
– 1min DB Clean Press

Rope Climb Subs…
1min Close Grip Pull Ups
1min Close Grip Knee to Elbows

Core

Metcon (No Measure)

4 Rounds…
30s Work 20s Rest
Plank Push Ups