CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

4 ROUNDS
AMRAP x 1 MINUTE
5 SlamBalls
5 SlamBall Goblet Squat
10 Slam Ball Toe Taps

-Rest :30 b/t Rounds-

Strength

Metcon (No Measure)

3 SETS
8/8 SA Bench Supported DB Row
8/8 SL DB Romanian DL

-Rest as Needed b/t Sets-

Workout

Metcon (4 Rounds for time)

4 SETS
200m Row
12/9 Cal Bike
200m Run

-Rest 1:00 b/t Sets-