CrossFit TW18 – CrossFit
Warm-up
EMOM 4min
Min 1 – 7/es “Mock” Filly Lunges 5kg
Min 2 – :20 Hollow Hold / :10 Rest x 2
-Rest 1:00-
2 Rounds For Time
15 Wall Balls
15 Burpees
Conditioning
Metcon (Time)
Time Cap 30min
As a pair complete the following as YGIG…
24-20-16-12 – Each Person
Calorie Row
DB Press 12.5/7.5(+15/10)
DB Filly Lunges
200m Run / 12 Burpees
In remaining time or until last team finishes…
Row / 12 Burpees
(Burpees are time keeper)
Focus…
-Go Hard on Row & Run or Burpees
-Strict DB Press
-Switch arms halfway through each set on Filly Lunge