CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

10 mins

1 round:
5 RDL’s
5 Muscle Cleans
5 Strict Press

2 Rounds:
5 Deadlifts
5 Kip Swings
5 Box Jump
5 Hang Power Clean
5 Push Jerks

Build Weight for Metcon

Workout

Metcon (AMRAP – Reps)

IN EVERY 3 MINUTE WINDOW, COMPLETE THE FOLLOWING:

Pull-up – 0-3 mins
Burpee T2B/K2E – 3-6 mins
Clean and Jerk – 6-9 mins
Push Press – 9-12 mins
100m Run – 12-15 mins
Box Jump – 15-18 mins
Deadlift – 18-21 mins

1 min rest

Into: 9 MINS MAX REPS OF DT –
– 12 Deadlifts
– 9 Hang Power Clean
– 6 Push Jerk
60/40kg – 40/30kg