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Friday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

1 Min High Knees

into

EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups

Strength

Metcon (No Measure)

EVERY 2 MINS FOR 6 SETS

6 DB Deadlifts
8 DB Hang Power Cleans
10 DB Up-Downs

Workout

Metcon (No Measure)

EMOM x 5 MINUTES
:45 Max Up-Downs

-2:00 Rest-

EMOM x 5 MINUTES
:45 Max DB Hang Power Clean

-2:00 Rest-

EMOM x 5 MINUTES
:45 Single Arm Devils Press

1:00 Rest

AMRAP x 5 MINUTES
2,4,6,and so on…
Glute Bridges
Alt. V-ups

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