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Crossfit SW18 – SW18 Crossfit Hybrid

Warm-up

Warm-up (No Measure)

3 Rounds 30/15

Front/Back KB Lunges

Seated Box Jumps

Ski Erg

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

9 Toes to Rings

15 DB Dead Lifts

21 MB Cleans

15 Hollow Rocks

9 Pull Ups

Metcon

Metcon (Time)

Teams of 2 For Time

YGIG

Ass Bike 10/8 x 4 each

40m DU shuttles x 4 each

8 Burpee Box Jumps x 4 each

Ass Bike 10/8 x 4 each

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