CrossFit TW18 – CrossFit
Warm-up
6min – 3 Rounds…
10 Right Leg Step Back Lunges
10 Left Leg Step Back Lunges
5 Good Mornings with Plate
5 Inchworms
Grab a Barbell…
15 Deadlifts with Barbell only
(slow and controlled movment)
7min
Build to a Heavy 3 rep on Deadlift
(this weight will be used in the 6 rounds Strength)
Strength
10min: Deadlift (6 x 3)
Build to a Heavy triple and hold across all 6 sets
Touch and Go reps
No dropping
Metcon
12min: Metcon (AMRAP – Reps)
2-4-6-8-10-12-14-16-18…etc
Deadlift 115/75 – 80/45
Lateral Burpee Over Bar
(Unbroken Deadlifts up to round 8
then break in 2 sets Max 3 sets)
(Burpees keep low, jump with both feet)