Friday

CrossFit TW18 – NC30

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Warm-up

Warm-up (No Measure)

200m Run

Immediately into …

2 ROUNDS
5/5 Single Arm Ring Rows → 10 Ring Rows
8 Alt. Step-Overs → 8 Box Jump-Overs

Workout

Metcon (No Measure)

EMOM x 15 MINUTES
MIN 1 – 200m Run
MIN 2 – 15 Ring Rows
MIN 3 – 10 Box Jump Overs

Optional Finisher

Warm-up (No Measure)

2-3 SETS
25 Hollow Rocks
10/10 Hip Raises (from side plank)
15 Arm Haulers

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