CrossFit TW18 – CrossFit

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Warm-up

8 Min AMRAP
10m Duck Walk
20 Groiners
10 High Box Step-Ups

Strength

Back Squat (10min EMOM – 3 Back Squats (moderate-heavy))

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon

Metcon (Time)

3 ROUNDS FOR TIME
30 Wall Ball 9/6
30/25 Cal Row/Bike
30 Box Jumps (24/20)