CrossFit TW18 – CrossFit
Warm-up
4 Rounds (12:00 Cap)
20 KB Weighted/ Unweighted Flutter Kicks
20 Knee-to-Elbow Mountain Climbers
20 Weighted/ Unweighted Lunges
10 Down/Up
Skill Work
Partner Row Pacing
Keeping Same Split Time (eg 1:50, 2:10)
45s – 22s/r
45s – 26s/r
45s – 28s/r
Metcon (No Measure)
8 ROUNDS FOR QUALITY
2:00 Moderate Pace Row
1:00 DBL KB Front Rack Hold 16/12 (Rx+24/16)
1:00 Bar Hang / Quality Ring Rows**
**Alternate the Bar Hang and Ring Row movements every round.