CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2 Minutes on a Bike or Rower
then…

AMRAP x 4 MIN
10 KB Deadlifts
10 KB Russian Swings
10 KB American Swings
:30 KB Goblet Squat Hold

Strength

Hang Squat Clean (Build to a Heavy Set of Barbell Complex)

3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean

Workout

Metcon (Weight)

6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean 50/35 (70/50)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory: 30 rest before the next 1:30 work period.

Rx drop T2B number
Rx+ 12 T2B all 6 Rounds
Score this workout for load.