CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES
25 Double Unders or 50 Single Unders
6 Clean Grip Deadlifts
6 Strict Press
10 Ring Rows or Jumping Pull-ups

Strength

Clean and Jerk (7×4)

EVERY 1:00 FOR 7 SETS
4 TNG Clean & Jerks*

*Keep loading light to moderate and focus on barbell cycling.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES
26 Double Unders
7 Pull-ups
5 Clean & Jerks (Athlete Choice, Light)