CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

3 ROUNDS
:20 Bike (EZ → MOD → Hard)
15 Jumping Jacks
10 Scap Push-Ups

Strength

Bench Press (8-6-4-6-8)

Close Grip Bench Press

*Light to Moderate weight on Bench

Metcon

Metcon (No Measure)

“DOUBLE EMOM”

EMOM x 5 MINUTES
:20 MAX Cals Bike
:40 Recovery Pedal

-Rest 2:00-

EMOM x 5 MINUTES
:20 MAX Push-ups
:40 Recover and Shake Out