CrossFit TW18 – CrossFit

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Warm-up

3 ROUNDS
10 Groiners
10 Squats (Holding light plate, arms extended)
30s Wall Sit
1:00 Bike @ EZ Effort

Strength

Back Squat (Build to 3 RM)

Metcon

Metcon (6 Rounds for reps)

EMOM x 18 MINUTES
Min 1 – 8 Back Squats 50/30 + 20 Double Unders
Min 2 – 8 Burpee Over Bar + 20 Double Unders
Min 3 – Rest

Rx+
Min 1 – 10 Back Squats 70/50 + 30 Double Unders
Min 2 – 10 Burpee Over Bar + 30 Double Unders
Min 3 – Rest