CrossFit TW18 – CrossFit
Warm-up
Metcon (Time)
Teams of 3 –
15 Russian KB Swings (24/16)
10 Up Downs
5 GTOH ( 50/27.5)
Team Member 1 completes 1 full round of the above
Team Member 2 Wall Balls until Team Member 1 has finished their round.
Team Member 3 rests and cheers.
Rotate until 300 Wall Balls ( 9/6) have been completed.
Metcon (Time)
Teams of 3 – ( Weight Vest Optional)
600m Run Together
300 Air Squats
200 Push Ups
100 Devils Press 15/5
200 Sit Ups
300 Walking Lunges
600m Run Together
Accumulate reps between all team members . Do not move onto next exercise until all reps have been completed.