CrossFit TW18 – CrossFit
Warm-up
6min
3 Rounds
5/5 Windmills w/ light DB
5 Kang Squats w/ PVC
5 OH Squat
20m Duck Walk
Movement Prep
7min
Review – Overhead Squat
Scaling Options – Front Squat
Pre-Loading – Warm Up
Strength
12min: Overhead Squat (5-5-5-5)
Build to heavy set of 5
Movement Prep
5min
Review – C2b (Chest To Bar)
Scaling Options – Pull Ups/Ring Pull Ups
Pre- Warm Up
Metcon
Metcon (No Measure)
14 Min EMOM
7 OHS 20/15 (+35/25)
7 C2B Pull-Ups
(Perform both movments in the same minute, scale reps as needed to complete within the minute)