CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

7.30min…3 Rounds
30s Work 20s Rest..

10/8 Cal Row/Bike
15 Face Pulls
15 Pull Aparts

Strength

10min…Pull Up Strength
4 Rounds…
30s Work 20s Rest
Teams of 3…

Chin Ups/Band Pulldowns
Straight Arm Pulldowns
DB Bent Over Row

Strength & Conditioning

18min: Metcon (AMRAP – Rounds and Reps)

Partner Workout…

Group 1#
8mins…
20 DB Curls 22.5/15-15/12.5
20 DB Snatches
20 DB Squats

…2min Rest…(Change Over)

Group 2#
8mins…
20/15 Cal Row- 10/6 Cal Bike
20 Wall Balls 9/7-6/5
20 Box Jumps 24/20″

Core

Metcon (No Measure)

5 Rounds…
20s Work 10s Rest

Russian Twists (w/Plate)
Crunch Ankle Touches