blog

Friday

CrossFit TW18 – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS (Cap at 5:00)

5 Dumbbell Deadlifts
30 Single-Unders
5 Dumbbell Power Cleans
30 Single-Unders w/higher jump
5 Dumbbell Push Press
30 Double-Unders or :30 Practice

Workout

Metcon (Time)

“DB GRACE”

FOR TIME
30 Dumbbell Clean & Jerks

-5:00 Hard Cap-

-Rest 3:00-

2 ROUNDS
50 Double-Unders or 100 Single-Unders
50′ Cross Body Carry (L/R)

-5:00 Hard Cap-

Optional Finisher

Metcon (No Measure)

“SUNS OUT, GUNS OUT”

2-3 SETS
10 Alt DB Bicep Curls
10 DBL DB Overhead Tricep Extensions
Max Plank Hold

-Rest 1:30 b/t Sets-

fill out this form to get started >>

Take the first step towards getting the results that you want!

Learn more about our privacy & cookie policy.