CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND
5 RDL
5 BOX STEP UPS
5 WALL BALL SQUATS
5 DB SNATCH
5 KIP SWINGS

1 ROUND
5 DEADLIFTS
5 DYNAMIC KIP SWINGS
5 PULLUPS
5 T2B
10 SITUPS

Metcon (Weight)

IN TEAMS OF 3

PART A: DEADLIFT

8 MIN MAX OUTPUT DEADLIFT

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 3:

PART B:
25 MIN AMRAP (EACH COMPLETE THE MOVEMENT)
15 C2B/RING ROW
20 BOX JUMP
15 WALLBALLS
200M RUN
15 T2B
20 DB SNATCH
30 SYNCHRO BURPEES
40 SYNCHRO SIT-UPS
9KG/6KG WB
22.5/15KG DB