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Sunday

CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS (at a consistent pace)
12 Plate G2OH
20 Plate Toe Taps*
:20 Side Plank (R)
:20 Side Plank (L)

Strength

Metcon (No Measure)

EMOM x 12 MINUTES
MIN 1- :45 SA KB Front Rack Hold (R)*
MIN 2- :45 SA KB Front Rack Hold (L)
MIN 3- :45 Ring FLR or Plank

*Keep loading moderate.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 6 MINUTES
5 Up-Down
10 Alt. DB Snatch (50/35)
20 Plate Hops

-Rest 2:00-

AMRAP x 6 MINUTES
5 Up-Down
10 Alt. DB Snatch (50/35)
20 Plate Hops

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