CrossFit TW18 – NC30
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-