CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES
Row For Meters (increasing pace each round)

Into…

AMRAP x 3 MINUTES
10 DBL DB Swings
5 Up-Downs

Strength

Metcon (No Measure)

3 ROUNDS FOR QUALITY
15 Dumbbell Hammer Curls
10 Dumbbell Bent Over Rows

Metcon

Metcon (Time)

DB “DT”

5 ROUNDS FOR TIME
12 DB Deadlifts (50/35)
9 DB Hang Power Cleans
6 DB Shoulder to Overhead