CrossFit TW18 – NC30
Warm-up
Warm-up (No Measure)
1 ROUND EACH…
P1: 15 Hollow Rocks
P2: Single Arm DB/KB Front Rack Hold
P1: 5/5 DB Sumo Deadlift + High Pull
P2: Single Arm DB/KB Overhead Hold
Partner Metcon
Metcon (3 Rounds for time)
TEAMS OF 2…
FROM MINUTE 0:00-7:00
120 Sit-Ups
P1: 10 Sit-ups
P2: DBL KB/DB Front Rack Hold
*Switch every 10 sit-ups
FROM MINUTE 7:00-10:00
400m DB/KB Run
*Run together switching the KB as needed
FROM MINUTE 10:00-18:00
120 Alt. DB Snatches
P1: 10 Snatches
P2: DBL KB/DB Overhead Hold
*Switch every 10 snatches