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CrossFit TW18 Staines 06/09/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS, Increasing Pace Each Round…
12 Cals
5/5 Elbow Punches
10 Front Squats w/ Empty Barbell (:01 pause at bottom)
5 Up-Downs Over Rower (smooth & breath!)
10 Deep Dip Push Press w/ Empty Barbell (hit ¼ squat and then drive out)

Prep For Metcon

3 Sets 5 Building to Thruster workout weight

2 Rounds
6 Thruster
4 Cal Row
4 Burpee over Rower

Workout

Metcon (Time)

FOR TIME
ON A 15:00 RUNNING CLOCK, Parts 1 & 2…

I. FOR TIME
21-15-9
Thruster 43/29
Cal Row
Burpee Over Rower

-12:00 Hard Cap on Part I-

Clean and Jerk (1×1)

IN THE REMAINING TIME…
1RM Clean & Jerk

-15:00 Hard Cap on Entire Workout-

*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.

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