CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
BARBELL WARM-UP*
3-4 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
Strength
Clean and Jerk (3RM)
ON A 20:00 RUNNING CLOCK…
Build to 3RM Clean & Jerk*
*Power or Full, Athlete Choice
(Score is Load)
Workout
Metcon (AMRAP – Reps)
AMRAP x 7 MINUTES*
Clean & Jerks (Rx 43/30)(Rx+ 61/43)
*Every minute including 3,2,1 go…perform 15 Air Squats
(Score is Reps)