CrossFit TW18 – CrossFit
Metcon
Metcon (No Measure)
As a pair, for time:
200m KB farmers carry
40 box jump overs (30/24)
60 alternating wall balls
800m row
1 mile run
800m row
60 alternating wall balls
40 box jump overs (30/24)
200m KB farmers carry
WoD…
Metcon (No Measure)
12min EMOM
10/8 Cal Row
10 Ice Cream Makers
15 Wall Balls
Metcon (AMRAP – Rounds and Reps)
9min..
6 Burpees
12 Slam Balls 20/15
18 DU’s
Metcon (No Measure)
36min EMOM…6rds each
6 Hang High Pulls
6 Power High Pulls
4 Hang Power Cleans
4 Hang Squat Cleans
3 Power Cleans
3 Squat Cleans
Metcon (AMRAP – Rounds and Reps)
15min…
100m Sprint
10 Hang High Pulls (Snatch Grip)
10 Hang Power Snatch
10 OH Squats
5 Muscle Ups – 10 Pull Ups
*weight – 30/20kg*
Run counts as 10 reps if your back before beep or 5 if not