CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

3 MINUTES
Tabata Cal Bike

Into…

3 ROUNDS
5 – 10 Ring Rows
5 – 10 Tempo Air Squats(3111) → Air Squats → Jumping Air Squats

Strength

Metcon (5 Rounds for weight)

E2MOM x 10 MINUTES
7-14 Back Squats
7-14 Strict Pull-ups or Ring Rows

*Light to Moderate weight on Back Squat. Athlete choice on rep scheme.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES
2-4-6-8…
Pull-ups
10-10-10-10…
Thrusters (75/55)