BayWay CrossFit – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5 burpee broad jumps

10 Plate Ground to Overhead

20 Mountain Climbers

Metcon

Metcon (Time)

FOR TIME

I. Double DB “Isabel”

*Isabel is 30 Snatches for time…

-Rest 3:00-

II. 2 ROUNDS

100m Walking Lunges

100m KB Farmer’s Carry (Heavy)

Optional Finisher

Metcon (No Measure)

TABATA

8 Sets, :20 Work / :10 Off

Tabata 1 – Sit-Ups

Tabata 2 – Hollow Flutter Kicks