CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS
1:00 Arms Only Rowing → 1:00 Arms + Body Rowing → 1:00 Full Body Rowing
15 DBL DB Hammer Curls
10 DB Goblet Squat

Strength

Metcon (No Measure)

3 SETS
5/5 Single Arm Ring Row
10 DB Reverse Lunges

Workout

Metcon (2 Rounds for time)

2 SETS
500/400m Row
400m Run
25/20 Cal Bike

-Rest 2:00 b/t Sets-