CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

3 Rounds (6:00 CAP)
:30 Row
7 Knee Push-ups
10 Supinated Single Ring Ring Rows
12 Alt. V-ups

Strength

Metcon (No Measure)

EVERY 3:00 FOR 4 SETS
10 Tempo Push-ups (3111)
15 V-ups
5 Strict Pull-ups or 10 Tempo Ring Rows (3111)

Workout

Metcon (4 Rounds for reps)

4 ROUNDS FOR MAX REPS
1:00 MAX Cals Row
1:00 MAX Toes to Bar or Hanging Knee Raises

-1:00 Rest b/t Rounds-