CrossFit TW18 – CrossFit
Warm-up
Workout
Metcon (AMRAP – Rounds and Reps)
DB Weight…
RX+ 22.5/15
RX 15/10
SC 12.5/7.5
1 DB Per Team
Warm Up…
Team 1 Mile Run (11min Time Cap)
…2min Break…
10min…(Aim for 4 Rounds)
4/4 DB Plank Row
Sync 100m Run
8 DB OH Lunge
4 Sync Burpees
…2min Break…
10min…(Aim for 4 Rounds)
4/4 DB Snatch
8 T2R
8 DB Goblet Squat
8 T2R
…2min Break…
10min…(Aim for 5 Rounds)
8 DB Shoulder Press
8 Sync Up Downs
4/4 DB Thrusters
8 Sync Push Up
…2min Break…
Team 1 Mile Run (11min Time Cap)