CrossFit TW18 – CrossFit
Conditioning
Warm-up
4 ROUNDS
P1: 100m Row
P2: Squats with slamball
→ Slam balls
→ Up-Downs
→ Plank Alternating Slamball Taps
WoD…
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
40min AMRAP
200m Row Each
100 Wall Balls 7/5(+9/7)
200m Row Each
100 RKBS 20/16(+24/20)
200m Row Each
100 Sync Sit Ups
200m Row Each
100 Burpees
“Reps in all movements can be split in any manner, one works while one rests”