CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

6 Min AMRAP:
8 Cal Bike
5 Front Squats
5 Strict Press
5 Down Ups

Once finished, grab a barbell and perform 10 Thrusters.

Workout

Metcon (Time)

Max Effort:

1 Mile Run

Rest

5 Mins

Metcon (Time)

20 Min Hard Cap:
Reverse Kalsu Over Bar

100 Burpees Over Bar
*Every minute on the minute, perform 5 Thrusters 61/40 including 00:00*
Scale back weight as required

Cool Down

Warm-up (No Measure)

Stretching/Rolling Out

3 Rounds:

30s Pigeon
30s Groiner
30s Groiner + Twist
30s Glute Stretch