CrossFit Towson – CrossFit

Warm-up

Warm-up (No Measure)

20:10 Tabata Mash Up (16 Rounds Total)

35#/25#

OH Plate Hold

Russian Twists

Plate Plank Hold

Plate Sit Ups or Atomic Sit Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

45#/35#

4 Burpee to Plate

6 Plate Goblet Squat

8 Plate GTO

12 Plate OH Alt Lunge

Single Plate Carry to Yellow Pole and Back



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