CrossFit TW18 – CrossFit
Warm-up
Metcon (No Measure)
6min AMRAP
150m Row
5 Ball Front Squats
5 Ball Press
5 Push Up to Pike
5 Band Pull Aparts
Prep For Metcon
Metcon (No Measure)
E4MOM 2 Rds 8min
19 Wall Balls 20/14-14/10
19 Calorie Row
Test your pace here
1st go hard and fast
2nd slow and steady
Metcon
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target