CrossFit TW18 – CrossFit
Workout
Metcon (AMRAP – Rounds and Reps)
In Teams of 2 complete the following…
**Vest optional for workout.
5min AMRAP…
YGIG – Max Strict Pull Ups (Any Grip)
RX – No Band / SC – Ring Pull Ups
…2min Rest…
2min AMRAP…
SYNC – Max Burpees
(Chest to Floor and Jump Hands Above Head)
…2min Rest…
7min AMRAP…
SYNC – 100m Run
YGIG – 7 AKBS (24/16 – 20/12)
SYNC – 7 Down Ups
…3min Rest…
15min AMRAP…
SYNC – 200m Run (20reps)
YGIG – 60 KB Goblet Squats
SYNC – 30 T2KB
YGIG – 60 Rev KB Lunge
…3min Rest…
10min AMRAP…
YGIG – 7 DB Thruster (22.5/15 – 15/12.5)
SYNC – 7 Burpees
SYNC – 14 Wall Balls (9/6-7/5)
YGIG – 7 T2R
…2min Rest…
3min AMRAP…
YGIG – Max Ring Rows
…Into…
2min AMRAP…
SYNC – Max Push Ups
…Into…
Time Cap 10min
SYNC – 1 Mile Run – 100 reps