CrossFit TW18 – NC30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
:30s Row
10 Alt. Reverse Lunges
20 Double-Unders/40 Single-Unders
5/5 DB Hang Power Cleans*
*5 Single Arm DB Hang Power Cleans on each side
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 15/12 Cal. Row
MIN 2 – 14 Alt. DB Front Rack Reverse Lunges
MIN 3 – 40 Double-Unders or 80 Single-Unders
MIN 4 – 14 DB Hang Power Cleans
Optional Finisher
Warm-up (No Measure)
2-3 SETS
5-10 Rower Pike-Ups
5-10 Rower Hamstring Curls
1:00 Hamstring Smash w/ Foam Roller