CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES
10 Jumping Lunges
5/5 SA DB Deadlift
5/5 SA DB Press
10 Alt BB Elbow Punches

Strength

Metcon (3 Rounds for weight)

3 SETS
8-14 Front Squats

-Rest 2:00 b/t Sets-

*Light to Moderate weight on FS. Athlete choice on rep scheme.

Metcon

Metcon (3 Rounds for reps)

3 SETS
MAX Alt DB Snatches (50/35)
100′ Single DB Front Rack Walking Lunges

-Rest 1:00 b/t Sets-