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Sunday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES
100m Row
10 Alt. Groiners
10 DB Strict Press (Light)
5 PVC Pass Thru + OHS (1 pass + 1 OHS = 1 Rep)

-Rest 1:30-

AMRAP x 5 MINUTES
100m Row
10 DB Front Squat
10 DB Push Press
5 Up-Downs (speedy hips!)

Then with Empty Barbell…

10/10 Elbow Punches with BB (Front Rack)
10 BB Back Rack Lunges
10 BB Kang Squats
10/10 Elbow Punches with BB (Front Rack)

Workout

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

FOR QUALITY
2 SETS
20 Empty Barbell Curls*
Max Chin Over Bar Hold or Max Top of Ring Row Hold

*Curls should be slow and controlled

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