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Crossfit SW18 – Team WoD

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Metcon

5 x 4 min AMRAPS (2 min rest between each/ partners swap movements after 2 mins)

Total is combined reps of both exercises after 4 mins

1) Max press ups / max KB SDHP (32/20)

2) Max KB American swings (24/16) / max sit ups

3) Max cal assault bike / max air squats

4) Max wallballs (B/Y) / max pull ups

5) Max ski cals / max devil press (15/10)

Metcon

12 min EMOM

a) 20 thrusters (20/15)

b) 10 burpee broad jumps

c) 10 renegade rows (22.5/15) -press up after left and right reps completed – 5 press ups total.

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