CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES
7 Cal Bike
7 Empty BB Front Squat
14 Alt Bodyweight Lunges

Strength

Back Rack Lunge (3×10)

-Rest 1:00 b/t sets-

*Moderate to Moderate-Heavy

Metcon

Metcon (Time)

FOR TIME

800m Run
-Rest 3:00-

600m Run
-Rest 2:00-

400m Run
-Rest 1:00-

200m Run