CrossFit TW18 – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
Row For Meters
Into…
AMRAP x 3 MINUTES
5-10 Up-Downs
50’ Farmers Carry
Strength
Metcon (No Measure)
3 ROUNDS FOR QUALITY
8/8 SA DB Arnold Presses
8/8 SA DB Bent Over Rows
Focus on quality movement, no meausre for weight.
Metcon
Metcon (AMRAP – Reps)
“QUAD AMRAP”
AMRAP x 4 MINUTES
MAX Cals Row
Into…
AMRAP x 3 MINUTES
MAX Distance DB Farmers Carry (AHAP)
Into…
AMRAP x 2 MINUTES
MAX Double Unders
Into…
AMRAP x 1 MINUTES
MAX DB Burpees
Score is the combined number of reps for Row, DU, and Burpee.