CrossFit TW18 – CrossFit
Warm-up
Team WoD
360 Filthy 100 (Time)
In Pairs complete the following for time:
– Always Run Together
– One works while one rests
200m Run (together)
5 Rounds Each of:
10 Box Jumps 24/20″
10 Pull Ups (Jumping)
Then…
200m Run (together)
5 Rounds Each of:
10 KBS 24/16
10 Walking Lunges
Then…
200m Run (together)
5 Rounds Each of:
10 T2B (15 K2E)
10 Push Press 15/10
Then…
200m Run (together)
5 Rounds Each of:
10 V-Sit Ups
10 Wall Balls 9/6
Then…
200m Run (together)
5 Rounds Each of:
10 Burpees
10 DU (20 SU)
Then…
200m Run (together)
Metcon (Time)
In Pairs complete the following for time:
– Always Run Together
– One works while one rests
12/8 Cal Row Each
5 Rounds Each of:
10 Box Jumps 24/20″
10 Pull Ups (Jumping)
—-Then…
200m Run (together)
5 Rounds Each of:
10 KBS 24/16
10 Walking Lunges
—-Then…
12/8 Cal Row Each
5 Rounds Each of:
10 T2B (15 K2E)
10 Push Press 15/10
—-Then…
200m Run (together)
5 Rounds Each of:
10 V-Sit Ups
10 Wall Balls 9/6
—-Then…
12/8 Cal Row Each
5 Rounds Each of:
10 Burpees
10 DU (20 SU)
—-Then…
12/8 Cal Row Each
200m Run (together)