CrossFit TW18 – CrossFit

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Warm-up

Warm-up (No Measure)

Decide on Row or Run for the Metcon

3 Rounds:
Row 200m/Run 150m
10 Airsquats
10 Box Step Overs
10 DB Strict Press
8 Burpees

Metcon

Metcon (Time)

“Legs 4 Dayz!”

Time Cap 30 Mins

As a pair, complete the following splitting the reps equally:

Cash In:
2608m Row / 1200m Run Each

Straight into:

60 DB Front Squats
10 Synchro Burpees
60 DB Push Press
10 Synchro Wall Ball Situps
60 Devils Press
10 Synchro Wallball Cleans
60 DB Box Step Overs
10 Synchro DB Snatch
60 Wallballs
10 Synchro DB Clusters

Cash Out:
100 Plank High Fives
DB: 15/10kg (22.5/15kg RX+)
Wallball: 9/6kg

Optional Cool Down

Metcon (No Measure)

200m Slow Walk (Nasal Breathing only)