CrossFit TW18 – CrossFit
Warm-up
Team Warm Up
Team WoD
Metcon (AMRAP – Rounds and Reps)
45min Time Cap
200m SYNC Run
50/each SYNC GTOH 20/15-15/10
400m SYNC Run
30/each YGIG HAH
600m SYNC Run
40/each YGIG BB Upright Row 20/15
400m SYNC Run
50/each YGIG Deadlifts 60/45-50/35
200m SYNC Run
In Remaining Time Complete the following…
600m SYNC Run
4 x 7/each Wall Balls 9/6-7/5
400m SYNC Run
4 x 5/each Burpees
200m SYNC Run
In Remaining Time Complete the following…
AMRAP – Ring Row (active wrists)