CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES
8/6 Cal Row
10 Tempo DB Bent Over Row (20X1)
12 Alt. DB Strict Press

Strength

Metcon (No Measure)

3 SETS
10 Tempo DB Incline Bench Press (30X1)*
20 Seated Banded Lat Pull Downs

*Incline created by support on WB and athlete seated on the ground.

Workout

Metcon (Time)

FOR TIME
500m Row
50 Sit-ups
400m Row
40 Sit-ups
300m Row
30 Sit-ups

-15:00 Time Cap-