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Thursday

CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES
50 Single Unders
50’ Bear Crawl (butt higher than shoulders)
10 Ring Rows

Strength

Metcon (No Measure)

EVERY 3:00 FOR 4 SETS
10 Deficit Push-ups*
12 Parallette or Box Shoot Throughs
5 Strict Wide Grip Pull-ups

-Rest Remaining Time b/t Sets-

*Deficit either created on plates or set of DB

Workout

Metcon (3 Rounds for time)

3 SETS FOR TIME
50 Double Unders
20 Slam Ball (20/15)
50 Double Unders

-1:00 Rest b/t Sets-

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