CrossFit TW18 – CrossFit
Warm-up
Warm-up (No Measure)
4 ROUNDS (progress movement every round)
:30 of…Single Unders → Fast Singles → High Jump Singles → DU’s or attempts
10 Reps of…Plate DL → Plate Power Clean → Plate G2O → Plate Thruster
10 Reps of…BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper
Workout
Metcon (3 Rounds for reps)
EVERY 9:00 FOR 27:00…
1500m Row/1200m Run/3500m Bike (Cap 7min)
25 Plate Ground to OH 15/10 (Rx+20/15)
Max Double Unders in Remaining Time
Optional Finisher
Warm-up (No Measure)
“SUNS OUT, GUNS OUT”
3 SETS
15 DB Floor Press (Heavy)
:45 “Gun Hold” w/ Plate*
*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body