CrossFit TW18 – CrossFit
Warm-up
400m Team Run
AMRAP x 6
4/4 Single Leg RDL (2111)
4/4 Single Arm Bent Over Row (2111)
4/4 Single Leg Glute Bridge w/ or w/o KB
20 Front Plank KB Handle Taps
Strength
Deadlift (7-5-3-1-3-5-7)
*In this wave loading scheme, weights in the second half should meet or exceed first half
Metcon
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 20 Wall Ball
MIN 3 – 10 Burpees Over Bar
MIN 4 – Rest