CrossFit TW18 – CrossFit
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.