CrossFit TW18 – CrossFit

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Strength & Conditioning

10Min: Weighted Pull-ups (3 x 5 )

– Weighted
or
– 3x Max hold at 3 points
or
– 3×5 negatives

15Min: Metcon (No Measure)

DB B/O Row
3×12

*Banded Face Pull
2×15

*Banded Fly
2×15

*Superset

Prone Dorsal Rotation
2×20

Metcon

15Min: Metcon (AMRAP – Rounds and Reps)

AMRAP

100m Run

3 Plate STOH 25/15…15/10

3 TTB

3 Deadlift @ 60%

*STOH + TTB inc by 1 rep /round*
– 5 Min to warm up to deadlift weight

Deadlift (60%)