CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS
100m Run
10 KB Deadlifts
5 Burpees

-into-

3 ROUNDS
40 Single Unders
20 Mountain Climbers
10 Russian KBS

Strength

Metcon (No Measure)

EVERY 2:00 FOR 5 SETS
10 KB Romanian DL (3111)
20 Hollow Rocks

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 14 MINUTES*
100 Double Unders
80 KB Swings
60 Push-ups

*P1 & P2 split work evenly and can break up movement however they want to.