CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
“You go, I go” partner, chipper style warm-up.
IN TEAMS OF 3…
90 Jumping Jacks
60 Air Squats
60 Sit Ups
30 Burpees
60 Up Downs
750m row / 1050m Bike (switching every 250m/350m)
7 Minute Cap
Workout
Metcon (Time)
Team WOD
Time Cap: 35mins
In teams of 3 complete the following:
90 Wallballs
90 Cal Bike/Row
200m Run (1 team member)
90 Up-Downs
90 Man Makers
200m Run (1 team member)
90 DB Front Squats
90 Situps
200m Run (1 team member)
Finisher:
90 Synchro Airsquats
Wallball – 9/6kg
DB – 15/10kg 10/7.5/5kg