CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

2 ROUNDS…
200m Run
50’ Butt Kickers
6 – 10 Barbell Front Rack Reverse Lunges (Talk about the Front Rack Reverse Lunge here)

Strength

Front Rack Lunge (3×12)

*Reverse Lunge

*Moderate to Moderate-Heavy

Metcon

Metcon (4 Rounds for time)

4 SETS
300m Run (MODERATE)
-Rest 1:00-
200m Run (MODERATE-HARD)
-Rest 1:00-
100m Run (HARD)
-Rest 1:00-