CrossFit TW18 – NC30
Warm-up
Warm-up (No Measure)
2 ROUNDS …
5 DB Front Squats (slow)
5 DB Push Presses (slow dip, fast hips)
5 Plank to Down Dog*
Metcon
Metcon (AMRAP – Reps)
DEATH BY DB THRUSTER
MIN 1 – 1 Thruster…rest remainder
MIN 2 – 2 Thrusters…rest remainder
MIN 3 – 3 Thrusters…rest remainder
Continue until you are not able to complete the amount of thrusters in the minute…
Optional Finisher
Metcon (No Measure)
2-3 SETS
5 Cat/Cows
10 Alt. Bird Dogs
15 Double DB Bicep Curls
-Rest as needed b/t Sets-