CrossFit TW18 – NC45

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Warm-up

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES
200m Row
10 Wall Ball Thrusters
5/5 Elbow to Instep With Rotation
5 Bootstrap Stretches

Strength

Back Squat (5-3-1-5-3-1)

Back Squat @Moderate-Heavy

-Rest 2:00 b/t Sets-

Workout

Metcon (Time)

3 ROUNDS FOR TIME
250m Row
15 Wall Ball (20/14)
15 DB Hang Power Clean (Athlete Choice, Moderate-Light)