CrossFit TW18 – NC45
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-