CrossFit TW18 – NC30

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Warm-up

Warm-up (No Measure)

3 ROUNDS
:30 Jump Rope
5 KB Deadlifts + 10 Russian Kettlebell Swings
5 Scap Push-Ups + 5 Push-Ups on knees

Workout

Metcon (Time)

2 ROUNDS FOR TIME
125 Double-Unders or 250 Single-Unders
50 Russian Kettlebell Swings
50 Push-Ups

-15:00 Hard Cap-

Optional Finisher

Metcon (No Measure)

2-3 SETS
15 Bench Dips
20 DB Hammer Curls
25 Banded Pull Downs