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CrossFit TW18 Staines 12/12/18

CrossFit TW18 – CrossFit

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Warm-up

AMRAP x 10 Minutes
1:00 Any Machine
10 Alternating Single Arm Power Clean
1 Wall Walk + :20 Handstand Hold

Prep For Metcon

With Barbell
8/8 Elbow Punches
8 Deadlifts
8 Hang High Pulls
8 Hang Power Clean
8 Power Clean

HSPU
5-7 H.R. Push-up (Focus on not worming)
5-7 Pike Box Push-ups
5-7 HSPU (Focus on strong kick up + tripod position)

Metcon

Metcon (Time)

5 ROUNDS
21/18 Calorie Row
15 Power Cleans 35/25 (Rx+42.5/30)
9 HSPU*
*Sub Pike Push-ups on Box or H.R. Push-up

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