CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

12 Min EMOM:
– 12 Alt DB Hang Snatch
– 12 DB Goblet Squat
– :45 Glute Bridge Hold
– 6 Burpee Deadlifts

Workout

Metcon (Time)

12 Min EMOM:
– 8 Single Arm Devils Press
– 20 Airsquats
– 10 Burpees

— 3 min rest —

Bergeron Beep Test:

EMOM FOR AS LONG AS POSSIBLE:
– 7 Single DB Thrusters
– 7 Alt DB Snatches
– 7 Burpees

(AFTER 10 ROUNDS, ADD 1 REP TO EACH MOVEMENT)

Finisher

Metcon (No Measure)

3 SETS
25 Single DB Curls
25 Glute Bridge-Ups

(No Measure)