CrossFit TW18 – CrossFit
Team WoD
Metcon (AMRAP – Rounds and Reps)
Warm Up…
As a Team Run together
2 Rounds…
200m Run
10 Burpees
10 Hollow Rocks
10 Ring Rows
Complete the following in Team of…
12min AMRAP…
20 YGIG – BB Strict Press 20/10
20 Sync – Push Ups
20 Sync – Sit Ups
100m Sync – Run
5min Rest
12min AMRAP…
20 YGIG – BB Hang Clean + Press 30/15
15 Sync – Down Ups
10 Sync – HAH or Leg Raises
150m Sync – Run
5min Rest
12min AMRAP…
20 YGIG – BB Squat Cleans 40/20
50m Sync – Walking Lunge
200m Sync – Run
5min AMRAP…
AMRAP
8 YGIG – GTOH 20/15-15/10
6 Sync – Plate Goblet Squats
4 Sync – Burpees