CrossFit TW18 – Open Gym

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Conditioning

Metcon (No Measure)

“Warm Up…

2 rounds…
10 Weigthed Shoulder Ext 2.5kg
10 Forward Back Hip Openers
10 Side to Side Hip Openers
10 Circle Hip Openers
10 Downward Dog Dive Bombs”

Pull Up Complex…
3 Rounds…
8 Pulldowns
8 Chindowns
6 Australian (wide-med-close)

Strength…
3 Rounds…
15 Front Squats
15 Close Grip Press
(Build Weight as needed)

EMOM…9min
3×6- 3×4 3×2
Hang Power Snatch
(build weight as needed)

EMOM…?
1 Hang Power Snatch
3 OHS
(build weight as needed)