CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES @ 80% EFFORT
12 DBL KB Deadlifts (70/53)
50 Double Unders
9 Burpees Over KBs
50 Double Unders
6 Muscle-ups
50 Double Unders
-Rest 5:00-
REPEAT!
B. NC60
Warm-up
Warm-up (No Measure)
Play a Game!
Recovery Workout
Metcon (No Measure)
RECOVERY WORKOUT
3 ROUNDS FOR QUALITY
2:30 – AMRAP of 12 Double Under + 6 DB Deadlift (Athlete Choice, Moderate)
-Rest :30-
2:30 – Bike @Moderate Effort
-Rest :30-
2:30 – AMRAP of 12 Sit-ups + 6 DB Hang Power Clean (Athlete Choice, Moderate)
-Rest 1:30 b/t Rounds-
C. STRENGTH / GYMNASTICS
Metcon (Time)
FOR TIME @ 80% EFFORT
50 Ground to OH (115/75)
-Rest 3:00-
25 Ground to OH (135/95)
-Rest 2:00-
15 Ground to OH (155/105)