CrossFit TW18 – NC30

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES
10 Alt. DB Bent Over Row
10 Alt. Plank DB Slides
10 Alt. Groiners
10 Goblet Squats

Metcon

Metcon (No Measure)

EMOM x 16 MINUTES
MIN 1 – 8/8 Single Arm Ring Row
MIN 2 – 10 Heavy Goblet Squats
MIN 3 – :45 Weighted Plank Hold
MIN 4 – :45 Bike

Cool Down

Metcon (No Measure)

3:00-5:00 Flow Stretching