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CrossFit TW18 Staines 30/05/19

CrossFit TW18 – CrossFit

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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-

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