CrossFit TW18 – CrossFit
Strength & Conditioning
Back Squat (2×15 @50%)
Back Squat Super Set
2 Rounds 10 Back Squat @ 50% 10 RRLL E/L* *During Break 3/ea Light DB Snatch & DB Shoulder Press* Raised Rear Leg Lunge (Place rear leg on a small box behind and complete 10 static lunges, slow and controlled, squeezing glutes at top)
Skill Work
12min: Metcon (No Measure)
EMOM 1st – 10 DB Snatch (5 E/A) 22.5/15…15/12.5 2nd – 10 TTB 3rd – 10 HSPU/Box HSPU Increase each set by 1 rep each round
Core
5min Max Effort Plank (Time)
Max Effort Plank in 5 min