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Crossfit SW18 – Metcon

Warm-up

Warm-up (No Measure)

3 mins on any machine

Into 2 rounds

10 Goblet Squats

10 Goblet Lunge

10 KB RDL

10 Broad Jumps

Into BB warm up

Weightlifting

Squat Clean (3-3-3-3-3-3-3-3-3-3)

10min emom

Metcon

Metcon (AMRAP – Rounds)

8 min Amrap

2 DB Lunges

2 DB Hang Power Cleans

2 DB Shouler to Overhead

4 DB Lunges

4 DB HPC

4 DB S2OH

Etc…. add two reps every round. 22.5/15kg

Metcon (AMRAP – Reps)

8 min Amrap

Max Wall Ball

5 burpees top of every minute

20/15lbs

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