CrossFit TW18 – NC30

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Warm-up

Warm-up (No Measure)

1-2 ROUNDS
2:00 Row @20 strokes/minute (focus on rowing mechanics)
10 Up-Downs (no push-up burpee)
5/5 Lateral Box Step Downs*
:30 Tuck Hold

Workout

Metcon (No Measure)

EMOM x 20 MINUTES
MIN 1 – :45 Cal. Row
MIN 2 – :45 Burpees
MIN 3 – :45 Alt. Step-Ups
MIN 4 – :45 Hollow Rocks