CrossFit TW18 – NC30

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Warm-up

Warm-up (No Measure)

Chipper Style…

40 Jumping Jacks
5/5 Single Arm KB Deadlifts
40 Line Hops
5/5 Single Arm KB Russian KBS
20 Toy Soldiers
5/5 Single Arm KB Cleans

Workout

Metcon (Time)

4 ROUNDS FOR TIME
400m Run
20 Alt DBL KB Front Rack Reverse Lunge
40 Russian Twists

15:00 Hard Cap