CrossFit TW18 – CrossFit
Warm-up
EMOM x 8 w/ Partner
Min 1 — Parter 1 Rows
Min 2 — Partner Performs Slow Reps of Movement
Air Squat – Step-up – Burpee – Empty BB Press
Prep For Metcon
Rotate through 5 reps of each movement
Benchmark
Fight Gone Bad (3 Rounds for reps)
Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest
Accessory
3 Sets
30 Glute Bridges
*Every 10 reps, pause at the top and hold for :15