CrossFit TW18 – NC45
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