CrossFit TW18 – CrossFit

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Warm-up

AMRAP x 10 MINUTES

Partner 1: 200m Run
Partner 2: AMRAP of 3 Strict Pull-up/ 5 Ring Rows + 5 Push-ups + 10 Air Squats

Strength

Bench Press (Build to Heavy Set of 5)

Metcon

Metcon (Calories)

EMOM x 18 MINUTES
MIN 1 – 50s Bike or Row
MIN 2 – 15 Slam Balls (Plank Hold Remainder of Minute)
MIN 3 – 10 Ring Rows (Hollow Hold Remainder of Minute)
Rx – Row Cals
Rx+ Bike Cals