CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

5min
100m Run
10 Ring Rows
10 Air Squats

Partner Metcon

Metcon (No Measure)

10min…AMRAP
Sync – 200m Run
YGIG – 40 RKBS 24/16-20/12
YGIG – 40 KB Goblet Squats

…5min Rest…

8min…AMRAP
Sync – 40 Step Lunges
YGIG – 40 Knee Raises
Sync – 40 Sit Ups

…4min Rest…

6min….AMRAP
YGIG – 40 Wall Balls 9/6-7/5
Sync – 40 Box Jumps

…3min Rest…

4min…AMRAP
Sync – 40 Push Ups
YGIG – 40 Plate GTOH 20/15-15/10

…2min Rest…

Sync – Max Burpees

Cool Down

Metcon (No Measure)

NOT FOR TIME
1 Mile Run as a Team