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Monday

Announcements

360 Quiz Night, this Friday at 7:30pm

CrossFit TW18 – CrossFit

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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)

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