CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

8x100m “Easy” Relay Races…

then…

AMRAP x 8 Minutes
2, 4, 6, 8…
Up/Down Broad Jumps
Glute Bridges
Step Ups

Workout

Metcon (Time)

FOR TIME
50 Burpees*

into…

5 ROUNDS
12 DB Hang Power Clean 15/10 (Rx+22.5/15)
12 DB Suitcase Box Step-Over 24″/20″

into…

50 Burpees

*Cap Burpees at 5:00 for both Buy-In and Cash-Out.

Cool Down

Warm-up (No Measure)

2:00 Slow Pedal on Bike
2:00 Rebound Recovery