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Friday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (4 Rounds for distance)

4 SETS
:30 Row*
:30 Rest

*Row for MAX meters. No pacing here. Each set MAX effort. Keep track of each set.

B. NC60

Warm-up

Warm-up (No Measure)

5:00 Bike
:30 Hard/:30EZ

Then…

AMRAP x 5 MINUTES
5/5 SA DB Deadlift
10 Single DB Hang G2O*
5/5 SA DB Front Squat

*hold DB with both hands

Metcon

Metcon (AMRAP – Rounds and Reps)

5 SETS
AMRAP x 4 MINUTES
10 Cal Bike
5 Single DB Front Squat (Heavy, Athlete Choice)*

-Rest 1:00 b/t Sets-

*DB is held across chest.

Finisher

Metcon (Time)

FOR TIME
100 Ab-Mat Sit-Ups

C. STRENGTH / GYMNASTICS

Metcon (Time)

10 MINUTES TO ESTABLISH…
1RM Squat Snatch

-Rest 5 MINUTES-

FOR TIME
30 Squat Snatches*

*At 75% of 1RM Snatch

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