CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
8min AMRAP…
8 KB or DB Sumo Deadlift
8 Ring Rows/Strict Pull Ups
8 AKB swings
8 Up downs
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Footwork on Rope Climb*
*Practice either in full climbs or seated on box
Partner Workout
Metcon (4 Rounds for reps)
IN TEAMS OF 4…
1…4min AMRAP
Double KB or DB Deadlift (Athlete Choice, AHAP)
*3 Burpees Everytime you break
-Rest 1:00-
2…4min AMRAP
Rope Climbs or Strict Pull-Up
*2 Burpees Everytime you break
-Rest 1:00-
3…4min AMRAP
Double Unders
*1 Burpee Everytime you break or Miss!
-Rest 1:00-
4…4min AMRAP
Cal Bike
As Hard as possibe – Last Min all out
*Each Partner starts on different stations and rotate during the rest.