CrossFit TW18 – CrossFit
Warm-up
2 ROUNDS
15 Jumping Jacks
10 BB Glute Bridge
10 Groiner + Twist
5 Broad Jumps*
5 Deadlift from Mid Shin (set bar down to rest grip)
5 High Pull from Mid Shin (set bar down to rest grip)
5 Muscle Clean from Mid Shin (set bar down to rest grip)
5 Power Clean from Mid Shin (set bar down to rest grip)
Prep For Metcon
BUILD QUICKLY TO HEAVIEST
Workout Weight for 2 Sets of 3 Singles
*Rest as needed b/t Sets
Metcon
Metcon (2 Rounds for time)
20 Power Clean 40/30 (Rx+60/40)
15 Burpee
15 Power Clean 60/40 (Rx+70/47.5)
15 Burpee
10 Power Clean 70/47.5 (Rx+80/55)
15 Burpee
-Rest 5:00-
Repeat!
Accessory
3 SETS
10 Barbell Rollouts
20 Hollow Rocks
-Rest as Needed b/t Sets-