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Friday

CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS
10 Up-Downs – 7 Burpees – 5 Burpee Step Overs
10 Strict Press – 7 Push Press – 5 Push Press
10 Deadlifts – 7 Front Squats – 5 High Hang Muscle Clean

Strength

Clean and Jerk (8×3)

EVERY 1:00 FOR 8 SETS
3 TNG Clean & Jerks*

*Keep loading moderate-heavy and focus on barbell cycling.

Workout

Metcon (Time)

5 ROUNDS FOR TIME
7 Hang Power Cleans (135/95)
7 Burpee Box Jump Overs (24/20)
7 Wall Ball (20/14)

-10:00 Time Cap-

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