CrossFit TW18 – CrossFit

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Warm-up

1:00 Bike / Row
10 Clean Deadlifts
10 Up Downs
45s Bike / Row (moderate)
8 High Hang Pulls
7 Up Downs
35s Bike / Row (fast)
8 High Hang Muscle Clean
5 Up Downs

Weightlifting

Clean (Every 90s for 8 Rounds)

2 Power Clean + 1 Squat Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES
2-4-6-8-10 … etc.
Power Clean 40/27.5 (Rx+50/35)
200m Run