CrossFit TW18 – CrossFit
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