CrossFit TW18 – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS
1:00 Bike (Easy Pace) → :45 Bike (Moderate Pace) → :30 Bike (Workout Pace)
15 Slam Balls
10 Up-Downs
Strength
Metcon (No Measure)
4 SETS FOR QUALITY
:30 L-Hang or Tuck-Hang
:45 Plank Hold
1:00 KB Farmers Hold (AHAP)
-1:30 Rest b/t Sets-
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
10 DB Suitcase Deadlift (35/25)
10 DB Push Press
8/6 Cal Bike