CrossFit TW18 – CrossFit
Warm-up
AMRAP X 7
10 KB Deadlift
8 Goblet Squat
6 Russian Swing
4 Burpee over KB
KB Clean Review
Prep For Metcon
Deadlift Review
Build to Metcon weight
10min EMOM – 8-12 Reps
Metcon
Metcon (Time)
7 ROUNDS FOR TIME
10 Deadlift 80/55 (Rx+100/70)
20 Sit-ups
30s Double KB Front Rack Hold 24/16 (Rx+32/24)
GHD or Weight Sit Up optional
Cool Down
Banded Hamstring
Foam Rolling