CrossFit TW18 – NCCOMPETE
A. CONDITIONING
Metcon (Time)
10 SETS @80%
12/10 Cal Bike
8 Wall Ball (20/14)
6 DB Snatches (75/50)
-Rest 1:00 b/t Sets-
B. NC60
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
100m run
5 Jumping Air Squats
10 Samson Lunge Stretches
20 Mountain Climbers
Metcon
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Score is the number of rounds you are able to complete and the numbers you hold.
Ex: 10 rounds @ 18 cal / 12 burpees
Finisher
Metcon (No Measure)
BEACH BODY ABS
3 SETS
10 Pike-Ups on Rower
30 Russian Twists
-Rest as needed b/t Sets-
C. STRENGTH / GYMNASTICS
Metcon (10 Rounds for time)
EVERY 1:30 x 10 SETS
5 Squat Snatches @60%
50′ Handstand Walk