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CrossFit TW18 – CrossFit

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Team WoD

Metcon (AMRAP – Rounds and Reps)

Round 1…
4min AMRAP…
G1- 10/8 cal Bike
16 Push Ups
G2- 10/8 cal Row
16 KBUR 24/16-20/12
…2min Rest…
4min AMRAP…
G1- 10/8 cal Row
16 KBUR 24/16-20/12
G2- 10/8 cal Bike
16 Push Ups

…3min Rest…

Round 2…
4min AMRAP…
G1- 10/8cal Bike
16 Air Squats
G2- 10/8 cal Row
16 RKBS 24/16-20/12
…2min Rest…
4min AMRAP…
G1- 10/8 cal Row
16 RKBS 24/16-20/12
G2- 10/8 cal Bike
16 Air Squats

…3min Rest…

Round 3…
4min…
G1- 10/8 cal Bike
16 Down Ups
G2- 10/8 cal Row
16 KBGS 24/16-20/12
…2min Rest…
4min…
G1- 10/8 cal Row
16 KBGS 24/16-20/12
G2- 10/8cal Bike
16 Down Ups

…3min Rest…

Round 4…
4min…
G1-10/8 cal Bike
16 Burpees
G2- 10/8 cal Row
16 Wall Balls 9/6-7/5
…2min Rest..
4min…
G1- 10/8 cal Row
16 Wall Balls 9/6-7/5
G2- 10/8 cal Bike
16 Burpees

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