CrossFit TW18 – CrossFit
Warm-up
AMRAP X 9 Minute
1:30 Bike (45s Hard/45s Easy)
10 Alt SA DB Deadlift
5/5 SA DB Overhead Lunge
10 Jumping Air Squat
5/5 SA DB Strict Press
Prep For Metcon
3 Sets
8 Alt Hang DB Split Snatch
8 Wall Balls
EMOM
Metcon (AMRAP – Reps)
EMOM x 21 Minute
Min 1 – 12 Alt DB Split Snatch 15/10 (Rx+22.5/15)
Min 2 – 12/10 Cal Bike
Min 3 – Max “Unbroken” Wall Ball 9/6
**Score will be total Wall Balls
Cool Down
For Recovery
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats