CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

3 MINUTES
Air Squats (quality reps!)

Into…

3 ROUNDS
10 Barbell Presses
10 Barbell Back Rack Lunges

Strength

Metcon (Weight)

E2MOM x 10 MINUTES
5-10 Back Squats
5-10 Strict Pull-ups or Ring Rows

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

Metcon

Metcon (Time)

3 ROUNDS FOR TIME
500/350m Row
75 Double Unders
15 Thrusters (75/55)