CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES
:20 OH Plate Walks
7/7 DB SeeSaw Press
:20 Hollow Body Hold
10 Strict Knees to Chest
5 Tempo Push-ups (3331)

Strength

Shoulder Press (7-5-3-7-5-3)

Strict Press @Moderate-Heavy

-Rest 2:00 b/t Sets-

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES
8 Burpees
10 Knees to Elbows
50′ SA DB Overhead Lunge (35/25)*

*25′ on L- Arm then 25′ on R-Arm