CrossFit TW18 – CrossFit
Strength & Conditioning
12Min: Bench Press (3×12 @65%)
5Min: Metcon (No Measure)
2 x 12 DB Inc Bench Press
2 x 12 DB Fly
*Superset*
Go as heavy as possible without failure.
Rep speed is 2 up 2 down
Metcon
11Min: Metcon (AMRAP – Rounds and Reps)
3Min AMRAP
DB Squat Clean 22.5-30/22.5/15…15/12.5
Straight Arm Jump Through
1+1/2+2/3+3…
*No Rest*
3Min AMRAP
DB Push Press
Burpee Over DB
1+1/2+2/3+3…
*No Rest*
5Min AMRAP
9 DB B/O Row
6 Press Ups
3 DB Thrusters
*Don’t drop weights*
– There are 3 AMRAPs that will start back to back with only 15 Seconds to allow for rep recording.