CrossFit TW18 – CrossFit
Warm-up
Partner Warm-up
AMRAP x 10 MINUTES
P1: Bike/Row
P2: 10 KB Deadlifts + 10 Russian KBS + 10 Goblet Squats
Strength
20min: Back Squat (Build to 5RM Back Squat)
0:00-2:00 — 10 reps light-moderate
2:00-4:00 — 8 reps moderate
6:00-8:00 — 6 reps moderate-heavy
8:00-10:00 — 5 reps moderate heavy
10:00-13:00 — 5 reps heavy
13:00-16:00 — Attempt 1
16:00-20:00 — Attempt 2
Benchmark
2min Max Bike Effort (Calories)
Rx – Airdyne
Rx+ – Echo
Accessory
Optional Extra:
4 Rounds
10 DB Curl
10 Tri Extension
10 Banded Fly
30s Hanging L-Sit