CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME
30 Kipping HSPU (10″ Deficit)
20 Ring MU
10 Rope Climbs

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES
Min 1: *Row :30 + Groiners
Min 2: 10 BB Deadlift + Inch Worms with Push-up

*increase pace with each row (EZ→ Mod→ Hard→ Sprint)

Partner Metcon

Metcon (Time)

TEAMS OF 2…
FOR TIME
100 Calorie Row
50 Clean and Jerks (135/95)|(95/65)
80 Calorie Row
40 Clean and Jerks (155/105)|(135/95)

*P1 works while P2 rests, split work b/t partners any way.

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

No Additional Work!