Announcements
360 Quiz Night, this Friday at 7:30pm
CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds…25s On 10s Off
Up-Downs
Shoulder Taps
DB Sumo DL High Pull
Kip Swings
Wall Walks
Skill Work
10min Prep Work
HSPU…
HSPU Warm Up
DB Push Press
DB Hang Snatch…
Hang Snatch
KB Swing
DB Power Clean
Rings…
Low Ring Transition
Banded Transition
Jumping Ring MU
Ring Kip Swings
Hips To Rings
Ring MU Up Attempts
Bar…
Jumping Bar MU
Banded Bar MU
Bar Kip Swings
Bar MU Up Attempts
Workout
Metcon (AMRAP – Rounds and Reps)
20min AMRAP…
2 Muscle-Ups or Jumping MU
4 HSPU or DB Push Press
8 Alt. DB Hang Snatch or AKBS
(Score is Rounds + Reps)
*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.