CrossFit TW18 – CrossFit

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Warm-up

3 Rounds
10 Banded Squats (band or hip circle above knees)
:30 Goblet Squat Hold
5 Cat/Cows
5 Hip Circles Each leg

Strength

Front Squat (5-3-1-1-1)

*5 moderate
*3 moderate-heavy
*1s build to heavy

Metcon

Metcon (No Measure)

EMOM x 20 MINUTES
Minute 1 – 45s Max Effort Cal Bike/Erg
Minute 2 – 15 DB Front Squats
Minute 3 – 10 Up-Down + Box Jump Over
Minute 4 – Rest