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CrossFit TW18 Staines 29/08/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS
:30 Bike
10 PVC Pass Through
10ft Duck Walk*
5 Superman / 5 Hollow Rock
5 Broad Jumps

*For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC overhead like an OHS.

Strength

Snatch (1×1)

ON A 20:00 RUNNING CLOCK…
Build to 1RM Snatch*

*Power or Squat, Athlete Choice

Power Snatch (1×1)

Workout

Metcon (AMRAP – Reps)

ON 7:00 RUNNING CLOCK…
50/40 Cal Bike**
Max Power Snatch 42.5/30 (Rx+60/40)
** 1000m Row/800m Run

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