Wednesday

CrossFit TW18 – NC30

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES
5/5 Single Arm Ring Rows
5 Knee Push-Ups
10 Alt. Lunges
5 Plate Deadlifts
:30 Plate Overhead Hold

Metcon

Metcon (3 Rounds for reps)

3 SETS
:45 Max Rep Ring Rows
-:15 Rest-
:45 Max Rep Push-Ups
-:15 Rest-
:45 Max Plate Ground to Overhead
-:15 Rest-
:45 Max Rep Jumping Alt. Lunges
-:15 Rest-

-No Additional Rest b/t Sets-

Optional Finisher

Metcon (No Measure)

2-3 SETS
15 Clam Shells Each Side
15 Glute Bridge-Ups
15 Arm Haulers

-Rest as needed b/t Sets-

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