CrossFit TW18 – CrossFit

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Warm-up

Rowling
5 attempts each to row 100m exactly

Metcon (Time)

In Teams of 3

Buy In – 400m Run Together

10 Rope Climbs ( 3 Rope Stands = 1 Rope Climb)

20 Synchro Med Ball Sit Ups

40 BBJO

60 Wall Balls

80 Slam Balls Over Shoulder

Cash Out – 100 Rope Thrusters – Every 10 reps 4 synchro burpees over the rope