CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

PART 1
3 minutes Bike or Row…
Min 1: Easy
Min 2: Moderate
Min 3: Hard

PART 2
AMRAP x 5 MINUTES
10 Tempo Air Squat (31X1)
8 Up Downs
6 Push Up to Down Dog
4 Broad Jumps

Strength

Front Squat (1RM)

ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat*

*Retest of 1RM from beginning of Wendler Cycle

Workout

“SPEED DEMON” (Time)

3 ROUNDS FOR TIME
30 Single DB Front Squat 12.5/7.5 (Rx+15/10)
30 Up-Downs

-Hard Cap 8:00-