CrossFit TW18 – CrossFit
Warm-up
AMRAP x 7 MINUTES
30 Single Unders
10 PVC Pass Throughs
10 Plate Ground to Overhead
10 Plate Strict Press
10 OH Plate Lunges
Footwork Drill
Split Jerk Technique
7 Push Press (Aggressive hip drive)
7 Push Jerk (Focus on landing position)
5 Dip and Hold w/Barbell
5 Split Jerk (2 Hold in catch)
Weightlifting
Split Jerk (Build to Heavy 2 Rep)
Metcon
Metcon (AMRAP – Reps)
AMRAP x 10 MINUTES
2,4,6,8…
Jerk 40/27.5 (Rx+60/40)
5,10,15,20…
Double Unders