CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
FOR QUALITY (10 MIN TIME CAP)
3:00 Bike/Row/Ski/Skip
Into…
2 Sets
10 Lunges w/ Twist
10 Alt Groiners
10 Elbow Punches
10 Tempo BB Front Squats (3311)
Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat
Suggested Loading –
Min 0-4 – Light Weight Sets of 3-5 Reps – Rest 45s
Min 4-9 – Moderate Weight Sets of 2-3 Reps – Rest 1min
Min 9-14 – Moderate/Heavy Singles around 70/80% – 90s Rest
Min 14-20 – Heavy Singles – 2min rest
Workout
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats 50/35 (70/47.5)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*
*GHDSU Optional
Score is max total reps of FS & K2E combined.