blog

Friday

CrossFit TW18 – NC30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS…
6 Up-Down w/jump to plate
8 Plate Ground to Overhead
12 Alt. Cossack Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES
60 Single-Unders
30 Air Squats
15 Burpees

Optional Finisher

Metcon (No Measure)

2 SETS
1:00 L/R Cross Body Hold*

-Rest :30 b/t Sides-

*One KB overhead (right side), one KB in suitcase position (left side)

POPULAR POSTS

Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

  • This field is for validation purposes and should be left unchanged.

Learn more about our privacy & cookie policy.