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Wednesday

CrossFit TW18 – Open Gym

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Warm-up

Warm-up (No Measure)

3 ROUNDS
1:00 Bike (Increasing effort each round)
5 Inchworms
10 Step Back Lunges
10 Med Ball Push Presses
10 Jump Squats
5 Broad Jumps

With a barbell…
2 ROUNDS
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
10 Empty BB Front Squats
10 Good Mornings

Strength

Metcon (Weight)

EMOM x 10 MINUTES
Power Clean
+
High Hang Squat Clean
+
Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES
2-4-6-8-10…
Power Clean (135/95)|(95/65)
Wall Ball (20/14)|(14/10)

(Score is Rounds + Reps)

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