CrossFit TW18 – CrossFit
Warm-up
7:00 AMRAP
1 Wall Walk
3 Burpees
6 Air Squats
9 Sit-ups
Prep For Metcon
5 Clean Deadlifts
5 High Hang Muscle Clean
5 Hang Power Clean
5 Power Clean
Handstand Pushup Review.
Row Prep:
Min 1: Recovery Pace
Min 2: :30 @70% :30 Recovery Pace
Min 3: :20 @80% :20 Recovery Pace
Min 4: :10 @85% :10 @90% :10 @95% :30 Recovery
Min 5: :15 @110% :45 Recovery Pace
Min 6: Recovery Pace
Metcon
1000m Row (Time)
Max Effort 1000m Row
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
2 Front Squat 60/40 (Rx+80/60)
4 Handstand Push-ups
Strength
Front Squat (2 Sets Max Rep)
Use Workout Weight