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CrossFit TW18 Staines 16/01/20

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

Bike @ Moderate Pace for 2:00

1 ROUND
8 Up-Downs
8 Cossack Squats
8 PVC Pass Through
8 PVC Back Rack Squat

Into…

1 ROUND
6 Burpees
6 PVC Lunge Pass Through
6 PVC Overhead Squat
6 PVC Snatch Grip Sots Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch 30/20 (Rx+40/30)

-Rest 2:00-

EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch 30/20 (Rx+40/30)

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