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CrossFit TW18 Staines 11/04/19

CrossFit TW18 – CrossFit

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Warm-up

7:00 AMRAP
1 Wall Walk
3 Burpees
6 Air Squats
9 Sit-ups

Prep For Metcon

5 Clean Deadlifts
5 High Hang Muscle Clean
5 Hang Power Clean
5 Power Clean

Handstand Pushup Review.

Row Prep:
Min 1: Recovery Pace
Min 2: :30 @70% :30 Recovery Pace
Min 3: :20 @80% :20 Recovery Pace
Min 4: :10 @85% :10 @90% :10 @95% :30 Recovery
Min 5: :15 @110% :45 Recovery Pace
Min 6: Recovery Pace

Metcon

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES
2 Front Squat 60/40 (Rx+80/60)
4 Handstand Push-ups

Strength

Front Squat (2 Sets Max Rep)

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