CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS
1:00 Bike (Rd 1 EZ–Rd 2 Mod–Rd 3 Hard)
5/5 Single Leg RDL w/ empty barbell
5 Scap Pull Ups – Strict Pull Ups – Kipping Pull Ups

Strength

Deadlift (5-4-3-5-4-3)

Deadlift @Moderate-Heavy

-Rest 1:30 b/t Sets-

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 14 MINUTES
10 Deadlifts (Athlete Choice, Moderate)
8/6 Cal Bike
6 Pull-ups

*P1 completes 1 full round while P2 rests.