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Thursday

CrossFit TW18 – CrossFit

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Workout

Metcon (AMRAP – Reps)

Warm Up
(Done Prior Session)
1 Mile Run
Or
8.20min – 10 Rounds – 40s/10s
Jump Rope
High Knees

into…

4min 3 Rounds 20s No Rest
SA DB Deadlift
SA DB Upright Row
Up-Down + K2E
Loaded Burpee

Push/Pull Strength
12min EMOM-50s/10s
Bent Over Row
Upright Row
Strict Press

Push/Pull Workout
12min EMOM-Max Effort
DB Thruster
DB Alt. Snatch
Rest

Complex
6min E45s 6 Rounds
1 Russian Swings
2 High Pulls
3 Hang Cleans
4 Push Presses
5 Hang Snatch’s

Core
7min – 3 Rounds – 25s/10s
Left Star Plank Hold
High Plank Toe Touch
Right Star Plank Hold
Plank Push Up

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