CrossFit TW18 – Open Gym

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Strength & Conditioning

Metcon (No Measure)

Warm Up…
2 Rounds..
30s e/s Lat Smash
10 Lat Pull Throughs
10 Face Pulls
10 Band Pull Aparts

Pull Up Complex..
3 Rounds
4 Negatives
6 Australian (wide-med-close)
(5-5-5)

9min…EMOM
8 Cal Row
10 Ice Cream Maker
15 Wall Ball
(steady 30s split on each)

9min…EMOM
Sled Push – 10/15/20
Burpees – 7-7-7
Ski – 100m-100m-100m

10min AMRAP…
30s Airdyne
8 Hang High Pulls (Snatch Grip)
6 Hang Power Snatch
4 OH Squats
(5 Rounds)