CrossFit TW18 – CrossFit

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Warm-up

40 Synchronized MB Cleans
(every 10 reps…complete 10 Hollow Rocks)

With Barbells
5 Front Squats
5 High Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Hang Squat Cleans

Weightlifting

Squat Clean (Build to a Heavy Double)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES
15 KB Goblet Squats 20/12 (Rx24/16)
20 Sit-Ups
400m Run