CrossFit TW18 – CrossFit
Warm-up
2 Rounds…
10/el Walking Lunge – No weight
10/el Crab Walks – Green Band around Ankles
10 Barbell RDL
10 Deadlifts
*Increase Weight 2nd Round*
Strength & Conditioning
8Min: Deadlift (2×10-12 @ 70%)
Hit upper range as long as you don’t get to failure point.
8Min: Snatch Grip Deadlift (2 x 8-10@50%)
– 50% of Deadlift
– Hit upper range as long as no failure occurs
Skill Work
19Min: Metcon (No Measure)
8Min EMOM
1st – 5 Pistols E/L
2nd – 5 KB Snatch 24/16…16/12
*Rest 3 Mins*
8Min EMOM
1st – 8 DB Cluster 22.5/15…15/12.5
2nd – 12 Toes to Ring