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Saturday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (10 Rounds for time)

10 SETS
500m Row @2K PR Pace

-Rest 2:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP
(teams of 2)

AMRAP x 5 MINUTES
Partner 1, Complete 1 Round…
8 Kipping Swings
8 Burpee Broad Jumps
8 Lunge & Reach

Partner 2, Perform…
Max Single Unders

Then…

AMRAP x 5 MINUTES
Partner 1, Complete 1 Round…
8 Barbell Deadlifts
16 Elbow Punches
8 Strict Press

Partner 2, Perform…
Max Active Bar Hang or 10 Kip Swings then rest…

Partner Metcon

Metcon (Time)

IN TEAMS OF 3…

FOR TIME
60 Power Cleans (185/125)|(135/95)
120 Pull-ups
360 Double Unders
120 Pull-ups
60 Power Cleans

*P1 works while P2 and P3 rest. Power Cleans must be completed as “doubles” conga line style…P1 does 2 reps, then P2 does 2 reps, then P3 does 2 reps. Continue in this order until the set is completed. All other work can be shared between partners any way.

Cool Down

Metcon (No Measure)

NOT FOR TIME
400m Walk as a Team

C. STRENGTH / GYMNASTICS

Metcon (Time)

10 ROUNDS FOR TIME*
7 DB Devil’s Presses (50/35)
14 DB Box Step-Overs (50/35)|(24/20)
400m Run

*All w/ a vest (20/14)

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