CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
9min AMRAP…
20s Sprint Bike
7/7 DB 1 Arm Bent Over Row
2 Lengths Bear Crawl
20s Sprint Bike
7/7 DB 1 Arm Thruster
2 Lengths Reverse Bear Crawl
Skill
7min…Rope Climb skill
JHook on Box
JHook Standing
Workout
Metcon (AMRAP – Rounds and Reps)
15min AMRAP…
20/15 Cal Alt Bike & Row
15 HRPU (10 Knee Push Ups)
2 Rope Climbs (4 Rope Stands)
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Scaling…
Rope Climbs…
15 Ring Rows
5 Strict Pull Ups
Bike/Row…
Lower Cals 15/10
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Skill Work
HS Walk Play*
20s Work 40s Off
1) Pike Hold – HS Hold
2) Box Walks – Wall Walks
3) Shoulder Taps – Walks