CrossFit TW18 Staines 02/09/19

CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Row/Bike
(1min Easy–1min Mod–1min Hard)
Into…
3 Rounds…
8 Tempo Deadlifts (30×1)
8 Tempo Good Mornings (30×1)
4 Push Up to Down Dog
4 Burpees

Strength

Deadlift (1×3)

ON A 15:00 RUNNING CLOCK…
Build to Heavy 3-Rep Deadlift

Not 3RM Deadlift…
heavy but doable without any major compromise in mechanics!
This should be heavier than the weight you choose for the workout.
Try to build to this weight in less than 24 total reps (8 sets total)

Workout

Metcon (AMRAP – Rounds and Reps)

10min AMRAP
Row 300m / Bike 600m / Run 200m
7 Burpee Over Bar
3-5-7-9-11-13-15
Deadlift 110/80-90/60

Every round add (2reps) on Deadlift.

Optional Finisher

Warm-up (No Measure)

3 Rounds…
10 Strict Pull-ups
30s Hollow Hold

Any variation for grip and width.

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