CrossFit TW18 – CrossFit
Warm-up
3min Row/Bike
-5/5 wrist circles in tabletop position (clockwise and counterclockwise)
-10 Elbow Punches
-5 Inch Worms
-10 Clean Deadlifts
-20 Mountain Climbers
-5+5 Hang High Pull + Muscle Clean
-10 Alt Cossack Squats
-5 Power Clean
-10 Lateral Jumps Over BB
Weightlifting
Power Clean (10min EMOM – 3 Rep)
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
Metcon
Metcon (Time)
30-20-10
Burpee Over the Bar (lateral)
Power Clean 40/27.5 (Rx+60/40)
Core
NOT FOR TIME
30 Barbell Roll-Outs