CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
EACH PERFORM:
200M RUN
20 FRONT SQUATS
20 PUSH PRESS W/ BAR
20 HANG SQUAT CLEANS
10 BURPEES
BUILD WEIGHT
PRACTICE COMPLEX
10 MINS
Partner Workout
Metcon (No Measure)
TEAMS OF 3
20 MINS
BUY IN:
4X COMPLEX EACH: 50/30KG
– 1 POWER CLEAN
– 2 THRUSTERS
– 1 SQUAT CLEAN
INTO YGIG AMRAP:
8 BURPEES OVER BAR
10 STRICT/KIPPING HSPU/DB PUSH PRESS 22.5/15KG
12 DB THRUSTERS
14 CAL ROW/10 CAL BIKE
-1 MIN REST-
ON YOUR OWN
BUY IN:
GROUP 1 MILE RUN
INTO:
200 AIRSQUATS
100 PUSHUPS
DB – 22.5/15KG