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Friday

CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS (5 MINUTE CAP)
5 Clean Deadlift
5 High Hang Muscle Clean
5 Strict Press
100m Run

Strength

Clean and Jerk (EVERY 1:00 FOR 10 SETS)

2 TNG Clean & Jerks*

*Increase weight every 2 sets. Loading should not exceed moderate-heavy. Rest remaining time b/t Sets.

Score is heaviest double.

Workout

Metcon (Time)

FOR TIME
400m Run
10 Clean & Jerks (Athlete Choice, Light)
300m Run
8 Clean & Jerks (Athlete Choice, Moderate)
200m Run
6 Clean & Jerks (Athlete Choice, Moderate-heavy)

-15:00 Hard Cap-
For Time…including all rest.

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