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Sunday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

400m class jog…take it slow!
Then…

LINE DRILLS!
25’ each…
-Samson Stretch
-Floor Sweepers
-Inch Worms
-Toy Soldier Kicks
-Frog Jumps (Full Squat, then jump for height)
-Broad Jumps
-Up Down Broad Jumps
-Burpee Broad Jumps

Workout

Metcon (Time)

FOR TIME*
2 ROUNDS
15 Hang Power Snatch 30/20 (Rx+40/30)
15 Burpee Over Bar
200m Run

-Rest 2:00-

2 ROUNDS
12 Hang Power Snatch 40/25 (Rx+60/40)
15 Burpee Over Bar
200m Run

-Rest 2:00-

2 ROUNDS
9 Hang Power Snatch 50/35 (Rx+70/50)
15 Burpee Over Bar
200m Run

*Score is the combined time for all three efforts including the rest periods.

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