CrossFit TW18 – CrossFit

View Public Whiteboard

Warm-up

400m Team Run

3 Rounds
8 Push Up
8 Ring Row
8 Air Squat
8 Lunge and Twist

WoD 1

Metcon (AMRAP – Reps)

Ascending Ladder in 10 minutes
2 Wall Ball – Partner 1
2 Synchronised Burpees
2 Wall Ball – Partner 2
2 Synchronised Burpees
4 Wall Ball – Partner 1
4 Synchronised Burpees
4 Wall Ball – Partner 2
4 Synchronised Burpees
6 Wall Ball – Partner 1
6 Synchronised Burpees
6 Wall Ball – Partner 2
6 Synchronised Burpees
etc…

WoD 2

Metcon (Time)

Team of 4
1000m Row (250m Each)
80 KB Swing
80 Sit Up
200m Team Run
80 Push Up
80 Air Squat
200m Team Run
80 Box Jump
80 Pull Up
200m Team Run
2 People working in sync at a time