CrossFit TW18 – CrossFit
Warm-up
AMRAP x 4
7 Cal Row (Increasing in intensity)
5/5 Single Leg RDL
3 Inch Worms
-Into-
AMRAP x 4
7 Cal Row
5/5 Single Arm Front Rack Squats
3/3 Single Arm Shoulder Press
Strength
Suggested loading strategy (Deadlift/Thruster) –
Min 1 : Empty barbell (10/6)
Min 2 : Light (8/5)
Min 3 : Light-Moderate (6/4)
Min 5 : Mod-heavy (5/3)
Min 7 : Heavy-Max (5/3)
Min 9 : Max last attempt (5/3)
10min: Deadlift (Build to 5RM)
5min Rest
10min: Thruster (Build to 3RM)
Metcon
Metcon (Time)
2 ROUNDS FOR TIME
200m Run
30 Air Squats
30 Up-Downs
*P1 completes a full round while P2 rests. Each partner completes 2 full rounds.