CrossFit TW18 – NC45
Warm-up
Warm-up (No Measure)
Partner Warm Up w/ Bike and Dumbbells
AMRAP x 8 min
Partner 1 – 8/6 Cal Bike*
Partner 2 – AMRAP of 4 Double Dumbbell Deadlifts + 4 Double DB Muscle Cleans
At the halfway point, change the dumbbell movements into double DB Deadlifts and double DB snatches.
* Partner 1 is the timekeeper
Strength
Metcon (Weight)
3 SETS
6-12 Front Squats
12 Dumbbell Box Step-overs
-Rest 2:00 b/t Sets-
*Light to Moderate weight on FS. Athlete choice on rep scheme.
Metcon
Metcon (Time)
FOR TIME
3 SETS
15 Double DB Snatch (35/20)
30 Box Jump Overs (24/20)
15 Double DB Snatch
-Rest 1:00 b/t Sets-