CrossFit TW18 – NC30

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Warm-up

Warm-up (No Measure)

TABATA
8 SETS :20 ON / :10 OFF
Alt. SA Dumbbell Deadlifts
Plank Shoulder Taps
Alt. SA Dumbbell Front Squats
Plank Transitions (Elbow to push-up plank)
Alt. SA DB Hang Power Clean
Knee Push Ups
Alt. SA DB Power Clean
Push Ups

Workout

Metcon (4 Rounds for time)

EVERY 4:00 FOR 4 SETS
500/400m Row
5/5 Single Arm DB Power Clean
15 Push-Up