CrossFit TW18 – NC30

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES
7/5 Cal Row
5 DB Burpees
10 Hollow Rocks or :20 Hollow Hold

Metcon

Metcon (No Measure)

EMOM x 15 MINUTES
MIN 1 – 14/12 Cal. Row
MIN 2 – Max Hollow Hold
MIN 3 – 8 DB Devil’s Press

Optional Finisher

Metcon (No Measure)

2-3 SETS
40 Weighted Russian Twists
10/10 Single Leg Glute Bridge-Ups
10 V-Ups/Tuck-Ups