CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
8min KB complex…
4 Russian KB Swings
4 American KB Swings
4 R/A Russian KB Swings
4 R/A KB High Pull
4 R/A KB Clean & Press
4 R/A KB OH Lunge
4 L/A Russian KB Swings
4 L/A KB High Pull
4 L/A KB Clean & Press
4 L/A KB OH Lunge
Strength & Conditioning
Metcon (No Measure)
10min…4 Rounds
25s Work 15s Change
BB Row
Seated Banded Row
Straight Arm Pulldowns
Ring Chin Ups
Workout
Metcon (AMRAP – Rounds and Reps)
5min Prep for workout…
DB Clusters & DB RDL weight options
RX+ RX SC
22.5/15-15/12.5-12.5/10
19min AMRAP Workout…
(On 3,2,1 Go EMOM 3 Burpees for the full 19min)
15min AMRAP…
200m Run (20 reps)
10 DB Clusters
10 DB RDL
5 Strict Chin/Pull Ups
5 T2B
3 Bar MU
(53 reps)
…1min Rest Then into…
3min AMRAP…
Max T2B
(10 Reps = 1 Rd added to score)
(Score is rounds + reps)