CrossFit TW18 – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES
100m Run
10 Lunges
30 Plate Hops

Strength

Metcon (3 Rounds for weight)

3 SETS
8 Barbell or Plate Overhead Reverse Lunges*

-Rest 1:00 b/t sets-

*Very light weight, just to get used to the movement.

Metcon

Metcon (3 Rounds for time)

3 SETS
800m Run

-Rest 2:00 b/t Sets-

*Pacing Notes…
1st SET@ 70% EFFORT
2nd SET@ 80% EFFORT
3rd SET@ 90% EFFORT