BayWay CrossFit – NC30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

50’ Farmer’s Carry

:30 Side Plank/Side

50’ DBL KB Front Rack Carry

:30 Row

50’ DBL KB Overhead Carry

:30 Alt. Lunges

*Perform w/ light set of kettlebells

Metcon

Metcon (AMRAP – Rounds and Reps)

FOR QUALITY

AMRAP x 18 MINUTES

50′ Cross Body Carry

8/8 Side Plank Rotations

250m Row

24 Alt. Lunges