CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
100m run
5 Jumping Air Squats
10 Samson Lunge Stretches
20 Mountain Climbers
6min EMOM
Odd: Row – Easy > Moderate > Workout Pace
Even – Inch-worms > Up Downs > Burpees
Metcon
Death Row (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to
accomplish the work in
each minute in :50-:45 or
less.
Finisher
3 SETS
10 Pike-Ups on Rower
30 Russian Twists
-Rest as needed b/t Sets-