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Sunday

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

4 ROUNDS*
100m Run
8 Sumo DB Deadlift
8 DB Bent Over Row
8 DB Arnold Press
50ft OH Carry*

-10min Cap-

*Increase pace each round
**Hold both DBs overhead as athletes walk the 50ft

Workout

Metcon (Time)

FOR TIME
800m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean 15/10 (22.5/15)
13 Box Jumps 24/20 (30/24)
400m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean 15/10 (22.5/15)
13 Box Jumps 24/20 (30/24)
200m Run
13 HSPU (or DB Push Press)
13 DB Muscle Clean 15/10 (22.5/15)
13 Box Jumps 24/20 (30/24)

*Sumo stance for DB Muscle Clean

Cool Down

Warm-up (No Measure)

5:00 Foam Rolling Focus on Upper Back and Lower Legs

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