CrossFit TW18 – CrossFit

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Warm-up

AMRAP x 6 MINUTES
4 Burpees over Bar
4 RDL with Empty Bar
4 Elbow Punches (full grip)
4 Strict Press
4 Air Squat

Extended Warm Up – 3 Rounds
8 Deadlifts
8 Hang Muscle Clean
8 Front Squats
8 Strict Press

Metcon

Metcon (Weight)

5 SETS FOR LOAD
3 Power Clean
3 Front Squat
3 Shoulder to Overhead

-Rest as Needed b/t Sets-

*Start Moderate and Build to Heavy

Metcon (Time)

PARTNER
4 SETS EACH
24 Air Squats
12 Burpees

*Partner 1 completes a full round while Partner 2 rests.