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Friday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS
5 Bootstrappers
10 Alt Groiners
10 Cossack Squats
10 Scap Pull-Ups

2 ROUNDS
5 Kip Swings
5 MedBall Front Squats
5 MedBall Strict Press
5 MedBall Push Press to Target (WB Target)
5 Wall Balls

Strength

Back Squat (20RM)

FOR LOAD
20RM Back Squat

(Score is Load)

Workout

Metcon (Time)

FOR TIME
60 Wall Balls 9/6
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls

-Hard Cap 15:00-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY
2:00 Foam Roll (IT Band – L)
2:00 Foam Roll (IT Band – R)
2:00 Foam Roll (T-Spine / Upper Back)

(No Measure)

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