CrossFit TW18 – Open Gym

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Conditioning

Metcon (No Measure)

Warm Up
2 Rounds…
10 Shoulder Ext weighted
10 e/s Over Unders
10 e/s Shoulder Dislocates

Pull Up Complex…
3 Rounds…
20-30s High Ring Holds
5-10 Ring Pull Ups
5-10 Banded Pull Ups

EMOM…12min – 4 Rounds
30s Handstand Holds
3 BH Snatch Press / Push Press
5 OH Squat

EMOM…12min – 4 Rounds
3 Hang Power Clean
3 Power Clean
3 Squat Clean

FT…
21/15/9
DB Clean & Press
Burpees