CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES
8 Box Step-ups
6 DB Thrusters
4 Russian KB Swings

Strength

Metcon (No Measure)

FOR QUALITY
1-2-3-4-5-6-7-8
DB Chest Fly
DB Chest Press

-Rest 2:00-

REPEAT!

Workout

Metcon (Time)

2 ROUNDS FOR TIME
30 Wall Ball (20/14)
30 Box Jump Overs (24/20)
30 Russian KB Swing (53/35)
60 Walking Lunges