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Friday

CrossFit TW18 – NCCOMPETE

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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

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