CrossFit TW18 – CrossFit
Warm-up
1min Row Easy
5 Air Squats
5 Strict Press
5 Push Up
5 Hollow Rocks + 5 Supermans
1min Row Mod
5 Jumping Squat
5 Push Press
5 Tempo Push Up
5 Kip Swing
1min Row Fast
5 Front Squat
5 Push Jerk
5 Pike Push Up
5 Kipping Pull Up
Strength
Thruster (Moderate Heavy 5-Rep Thruster*)
*Bar can not stop overhead or on the shoulders at any point.
Benchmark
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Core
40 Hang Knee Raises