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‘Crossfit TW18 Staines 10/09/2018’

CrossFit TW18 – CrossFit

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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.

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