CrossFit TW18 – NC30

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES
4 Burpee Broad Jumps
6 Alt. Groiners/Spiderman Lunges (3/leg)
8 Med. Ball Front Squats

Immediately into …

Row technique (3 min)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS
200/150m Row
20 MB Squat Clean
30 Mountain Climbers (knee to elbow)

-Rest Remaining Time b/t Sets-