CrossFit TW18 – CrossFit

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Warm-up

40 Synchronized MB Cleans from the Hang Position
(every 10 reps…complete 10 Hollow Rocks)

With Barbells
5 Front Squats
5 High Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Hang Squat Cleans

Weightlifting

Hang Squat Clean (Build to Moderate Set of 5)

*This is not 5RM! Keep reps fast and clean.

Metcon

Metcon (Time)

12-10-8-6-4
Hang Squat Clean 50/35 (Rx+70/50)
12-12-12-12-12
Burpee to Target

Accessory

3 SETS
25 Weighted Sit-ups

*Use KB or DB Across Chest