CrossFit TW18 – CrossFit
Strength & Conditioning
10Min: Weighted Pull-ups (3×5)
If weighted pullups are not possible use weighted negatives once failure is reached on normal pullups.
Metcon (No Measure)
2 Rounds
12 x Ring Rows
15 x Banded Flys
12 x Banded Straight Arm Pull Down
20 x Good Mornings (Olympic bar)
Metcon
10Min: Fran (Time)
21-15-9 Thrusters, 95# / 65# Pull-ups
Cool Down
1-Mile Run (Time)
Max Effort 1-Mile Run