blog

CrossFit TW18 Staines 16/12/18

8 min AMRAP
20 Hollow Rocks
20s Bar Hang
5/5 Single Arm Ring Row
10/10 Single Arm Suitcase KB DL

Pull Complex
3 SETS
10 DB Bent Over Row
Max Set Strict Pull Ups
– Rest as needed –

PARTNER WORKOUT

30 Power Snatches ( 40/27.5) ( RX+ 60/40)
40 Box Jump Overs ( 24″/20)
20 Power Snatch
60 Box Jump Overs
10 Power Snatch
80 Box Jump Overs

3 SETS
20 Slow Bicycle Kicks
Rest 10 seconds
20 Alternating Leg Lowers
Rest 10 seconds
10/10 Side Plank Hip Lifts
Rest 1 Minute

Talk with a coach about your goals, get the plan to achieve them.