CrossFit TW18 – NC30
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)