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Saturday

CrossFit TW18 – CrossFit

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Workout

Metcon (AMRAP – Rounds and Reps)

In Teams of 2 complete the following…

**Vest optional for workout.

5min AMRAP…
YGIG – Max Strict Pull Ups (Any Grip)
RX – No Band / SC – Ring Pull Ups

…2min Rest…

2min AMRAP…
SYNC – Max Burpees
(Chest to Floor and Jump Hands Above Head)

…2min Rest…

7min AMRAP…
SYNC – 100m Run
YGIG – 7 AKBS (24/16 – 20/12)
SYNC – 7 Down Ups

…3min Rest…

15min AMRAP…
SYNC – 200m Run (20reps)
YGIG – 60 KB Goblet Squats
SYNC – 30 T2KB
YGIG – 60 Rev KB Lunge

…3min Rest…

10min AMRAP…
YGIG – 7 DB Thruster (22.5/15 – 15/12.5)
SYNC – 7 Burpees
SYNC – 14 Wall Balls (9/6-7/5)
YGIG – 7 T2R

…2min Rest…

3min AMRAP…
YGIG – Max Ring Rows
…Into…
2min AMRAP…
SYNC – Max Push Ups
…Into…
Time Cap 10min
SYNC – 1 Mile Run – 100 reps

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