CrossFit TW18 – CrossFit
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.