Eighteen Wheeler

Eighteen Wheeler

Metabolic CrossFit – CrossFit

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Warm-up (No Measure)

:60 Easy Row

25′ Active Spidermans

:45 Moderate Row

50′ Active Samson + Air Squats

:30 Faster Row

5 Push-up to Down Dog

10 PVC Passthroughs

10 PVC OHS on wall

5 Alternating DB Snatches/ arm (light)

5 Wall Balls

3 Toes to Bar

Banded Walks

5 Left, Right, Forward Backwards

:30 Hollow Hold

:60 Couch Stretch/side

Deadlift (EMOM x 8)

On the Minute x 8

2 Repetitions

(Aim to Beat Last Week)

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

12/9 Calorie Row

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

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