CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3:00 On Bike or Row, Gradually increasing effort
Then…
3-4 ROUNDS w/ Light DB (focus on solid movement)
7 DBL DB Snatch
5 Scap Pull-ups
7 DB Up-Downs
5 Shoulder Driven Kips
7 DB Up-Down to OH (as you come up snatch DB from ground to OH)
5 Pull-ups or 5 Ring Rows
Skill
Warm-up (No Measure)
Skill Prep for Workout
Ring Row – Pull Up – BMU
DB Snatch – Switch
DB Burpee
DB Devil Press
Workout
Metcon (AMRAP – Rounds and Reps)
WZA ONLINE QUALIFIER
Week 1
AMRAP x 16 MINUTES
40 Alt. DB Snatch 22.5/15
40 Pull-ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Press
20 Bar Muscle Up
Alternate Version…
AMRAP x 16 MINUTES
40 Alt DB Snatches 15/7.5
40 Jumping Pull-ups
30 DB Burpees
30 Ring Rows
20 Devil Presses
20 Pull-Ups