CrossFit TW18 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

4 ROUNDS FOR TIME … TEAMS OF 3

1. 400m Bike/ 200m Row
2. 200m Run
3. Rest
15m Time Cap

Do not move onto the next station until all team members have completed their distance.

Workout

Metcon (AMRAP – Rounds and Reps)

35 min AMRAP

Teams of 3 –
ONE person working at a time unless synchro reps.
Split reps between all 3 team members.

20 Synchro Sit Ups
40 HR Push Ups
60 Box Jump Overs 24/20
80 Russian KB Swings 24/16
100 Alternating DB Snatches 17.5kg/10kg

E2MOM – 5 synchro burpees

Cool Down

Warm-up (No Measure)