CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES
8/6 Cal Bike
8 Plate GTOH (2s Pause At Top)
8 V-ups
8 Band Pass Throughs
8 OH Alt Lunges 10/5

Strength

Push Jerk (15min…3-3-3-3-3)

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

Workout

Metcon (Time)

FOR TIME…Time Cap 15min
15-12-9 RX+ RX SC
Push Jerk 60/40-40/30-30/20
12-12-12
Cal Bike

immediately into…

6-9-12 RX+ RX SC
Push Jerk 70/50-50/40-40/30
12-12-12
Cal Bike