CrossFit TW18 – CrossFit
Warm-up
Clean & Jerk Warm Up (No Measure)
3 Hang Clean High Pulls
3 Hang Muscle Cleans + 3 Strict Press
3 Front Squats + 3 Push Press
3 Hang Power Cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 Clean Pull Unders + 3 Push Jerks
3 Hang Squat Cleans + 3 Split Jerks
Weightlifting
Clean and Jerk (Build to a heavy Double)
Benchmark
Fran (Time)
21-15-9 Thrusters, 95# / 65# Pull-ups