CrossFit TW18 – NCCOMPETE
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