CrossFit TW18 – CrossFit
Team WoD
2 ROUNDS…
10 Up-Downs
10 KB RDL 24/16-20/12-12/8
10 Alt Step-ups
10 Shoulder Taps
5 Scap Push-ups
5 Knee Push-Ups
20s Hollow Hold
10 Hollow Rocks
Conditioning
KB 24/16 – 20/12 – 16/8
Box 24″/20″
Metcon (AMRAP – Rounds and Reps)
4 ROUNDS…
40min Time Cap
40/each YGIG AKBS
40/each YGIG Box Jumps
40/each Sync HR Push-Ups
600m Sync Run
In Remaining Time AMRAP…
15/each Sync Air Squats
10/each Sync Down Ups
10/each Sync Leg Raises
200m Sync Run