CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
1:00 Burpees
into…
EMOM x 4 MINUTES*
MIN 1 – :45 Single OH DB Press
MIN 2 – :45 Single DB Front Squats
Workout
Metcon (AMRAP – Rounds and Reps)
EMOM x 10 MINUTES
MIN 1 – :50 Max DB Renegade Row
MIN 2 – :50 Max Airsquats
Metcon (No Measure)
5x3min AMRAP
1 – 15 Jump Squats
15 Jump Lunges
30 secs rest
2 – 90 secs Max Alt DB Snatch
90 secs Max Burpee over DB
30 secs rest
3 – 8 Pushups
8 Pike Pushups
30 secs rest
4 – 6 Reverse Burpee
10 In-Outs
30 secs rest
5 – 10 Alt DB C&J
10 Up-downs
Finisher
Metcon (No Measure)
3 min max effort plank