CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds…
20 Singles → 20 Fast Singles → 20 Double Unders
8 Arm Crosses
8 Arm Circles Forward
8 Arm Circles Back
8 Arm Haulers
8 Banded Passovers
8 Pass Arounds
Strength
Push Press (1RM)
ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press
Workout
Metcon (3 Rounds for time)
1. 4min E2MOM 2 SETS
35 Double Unders (30s Attemps)
15 Push Press 30/25 (Rx+50/35)
-Rest 1:00-
2. 4min E2MOM 2 SETS
35 Double Unders (30s Attemps)
12 Push Press 40/30 (Rx+60/40)
-Rest 1:00-
3. 4min E2MOM 2 SETS
35 Double Unders (30s Attemps)
9 Push Press 50/35 (Rx+75/50)
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Score is your fastest time for each of the three intervals.