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Saturday

CrossFit TW18 – NC30

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES
In team of 2 …
10 alt. Chest passes
100m Jog
10 alt. Over the head passes
5/5 Single Arm DB Power Clean
10 alt. Wall ball passes

Partner Metcon

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 15 MINUTES
100 Wall Balls
50 Dumbbell Power Cleans
200m Run (each)

*P1 works while P2 rests. Split work any way.

Optional Finisher

Metcon (No Measure)

PUMP SESH

2 SETS
10 DB Arnold Press (Right)
10 DB Bent Over DB Row (Right)
100 Bodyweight Russian Twists (50/side)
10 DB Arnold Press (Left)
10 DB Bent Over DB Row (left)

-Rest As Needed B/T Sets-

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