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CrossFit TW18 Staines 06/11/19

CrossFit TW18 – CrossFit

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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.

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