CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 4 Min (w/bike & light dumbbells)
4/2 Cal ARMS ONLY
5 Front Raises
5 Lateral Raises
5 Reverse Fly’s

Strength

Bench Press (9-7-5-7-9)

*Close Grip Bench Press

Light to Moderate weight on Bench.

Metcon

Metcon (AMRAP – Reps)

TRIPLE AMRAP

AMRAP x 3 MINUTES
MAX Double Unders

-Rest 1:00-

AMRAP x 3 MINUTES
MAX Bench Presses (135/95)

-Rest 1:00-

AMRAP x 3 MINUTES
MAX Cal Bike