CrossFit TW18 – CrossFit

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Warm-up

Rock, Paper, Scissors

8min AMRAP
1min Easy Row/Bike
8 Scap Pull Up + 15s Bar Hang
10 Sit Up
6/6 KB Bent Over Row

Skill Work

Rope Climb

EMOM

Metcon (No Measure)

EMOM x 18 MINUTES
Min 1 — 12/10 Cal Bike/Row
Min 2 — 20 V-Ups or Tuck-Ups
Min 3 — 2 Rope Climbs

Cool Down

2:00 in Each
Seal Stretch
Saddle
Forward Sit (legs wide)