CrossFit TW18 – CrossFit
Warm-up
6:00 Flow AMRAP
10 Alt. Groiners
10m Bear Crawl
10 Yoga Push Ups
10m Duck Walk
10 High Jumping Air Squats
Then..
With a Barbell
2 Rounds
5 RDL’s
5/5 Elbow Punches side to side
5 Strict Press
2 Rounds
3 High Pulls
3 Hang Clean
3 Front Squats
2 Rounds
3 Push Press
3 Push Jerk
3 Split Jerk
Weightlifting
20min: Clean and Jerk (1 Rep Max )
Metcon
Metcon (Time)
3 ROUNDS
10 Clusters 42.5/27.5 (Rx+50/35)
30 Sit-ups