CrossFit TW18 – CrossFit

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Strength & Conditioning

Pull-ups (Max Strict Pull Ups)

Max Banded/Max Holds

Rest 3 mins between sets

8Min: Bent Over Row (3 x 8)

3×15 Single Arm Row to finish

Metcon

20Min: Metcon (AMRAP – Rounds and Reps)

AMRAP

30 Double Unders
20 Over Head Squat @ 30%
10 Pull Ups
5 Strict TTB