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Friday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 Mono Warm-up — Bike, Run, Row or Ski

into…

CHIPPER WARM-UP (5 min cap)
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge with PVC Pass
10 Barbell Strict Press
10 Alt. Elbow Punches
1:00 Alt. Groiners

Strength

Deadlift (Build to Heavy 3 Rep)

Workout

Metcon (AMRAP – Rounds and Reps)

20min AMRAP
15 Deadlifts 80/60kg
15 Cal bike
15 DB Front Squat 22.5/15kg
15 HR Push Up
*Every 5:00 including 3,2,1 go… perform 10 Burpee

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