CrossFit TW18 – CrossFit

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Warm-up

5min AMRAP
10 RDLs
10 OH Plate Lunges
20 DUs / 40SU

Strength

4min Initial Loading
20 Reps on Bar then build some weight to start EMOM

Deadlift (10min EMOM – 3 reps – Build Weight – Heavy!! )

Conditioning

Metcon (No Measure)

EMOM x 15 MIN

MIN 1 — 3 Deadlift (Athlete Choice, Heavy!)
MIN 2 — 20 UB Wall Balls 9/6 (7/5)
MIN 3 — 40s Row/Bike/Ski (Go Hard!)

Conditioning

Metcon (No Measure)

8min Tabata – 20s Work 20s Rest

Plank Side to Side
Push Ups
Bulgarian Squat