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Friday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS
50/35 Cal Bike
50 Burpee Box Jump Overs (30/24)

-Rest 5:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES
10 Air Squat
25’ Duck Walk
10 Up Downs
10 Samson Stretch
25’ Broad Jump

Strength

Front Squat (5×3 (30×1)*)

*Moderate loading across all sets.

Metcon

“POINT BREAK” (Time)

FOR TIME
9-7-5-15-12-9
Front Squat 60/40 (Rx+70/50)
Bar Facing Burpee

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME
3-6-9-12-15
Muscle-Ups
24-21-18-15-12
Cal Bike

-Rest 5:00-

200′ Handstand Walk
100 Double Unders
150′ Handstand Walk
100 Double Unders
100′ Handstand Walk
100 Double Unders

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