CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

8min…
INCREASING EFFORT EACH ROUND
Bike 450m/350m
8 Alt Sampson Lunge Stretch
8 Up-Down (Strong Core)
8 DB Strict High Pulls
8 DB Hang Power Clean

Movement Prep

8min Prep work for Power Cleans

EMOM

Power Clean (8min EMOM – 8 sets x 2 reps )

2 TNG Power Cleans*

*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.

Workout

Metcon (Time)

FOR TIME…8min TC
22-16-10
Up-Down
Power Clean 60/45-40/30

Skill Work

Handstand Practice
4 Rounds…20s ON 20S oFF
HS Walk – Use Box
Wall Walk
HS Hold