CrossFit TW18 – CrossFit

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45Min: Metcon (No Measure)

EMOM

Mins 0-15

1st – 3 Deadlifts @ 60 %
2nd – 8 Burpee Over Box
3rd – 20 Step Front Rack March @ 120/80

Mins 15-30

1st – 3 Power Clean @ 70% (of 1rm)
2nd – 30 Double Unders
3rd – 20 Front Rack March @120/80

Mins 30-45

1st – 3 Squat Cleans (Same weight)
2nd – 12/10 Cal Row
3rd – 10 TTB

Have groups of 3 if possible with similar strengths to minimise equipment.

Warm-up

2 rounds

20m Lunge
20m Crab Walk
10 BB DL
10 BB RDL