Announcements
360 Quiz Night, this Friday at 7:30pm
CrossFit TW18 – CrossFit
Warm-up
12min: Warm-up (No Measure)
2 ROUNDS…
1min – Bike/Row (Increasing Pace Each Round)
5/5 – Single Arm DB Strict Press
30s – Bar Hang
5 – Inchworms to downward dog
1min – Bike/Row (Increasing Pace Each Round)
30s – DB Overhead Hold
15 – Sit-ups
Strength
15min: Shoulder Press (1-1-1-1-1)
1-1-1-1-1
Strict Press*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
Workout
15min: Metcon (Time)
FOR TIME
40-30-20
Cal Bike/Row
12-12-12
DB Strict Press (Athlete Choice, Heavy)
30-30-30
Sit-Ups
(Score is Time)