CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3:00 Bike
INTO…
2 ROUNDS
10 Long Step Lunges
10 Bootstrapper Squats
25’ Duck Walking
10 Arm Crosses
10 Arm Circles
:30 Bar Hang
Strength
Front Squat (5-5-5*)
5-5-5*
Front Squat
*Set 1 – 60% x 5
Set 2 – 70% x 5
Set 3 – 80% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (3 Rounds for time)
3 SETS*
14/12 Cal Bike/Row
14 Front Rack Reverse Lunge 35/25 (Rx+50/35)
14/12 Cal Bike/Row
-1:00 Rest b/t Sets-
*13 min Time Cap
Score is total time minus the two minutes rest.