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)

400m as a class.

Into…

CHIPPER WARM-UP
(10 Minute Time-Cap)
20 Up-Downs
20 Medicine Ball Front Squats
20 V-Ups / Tuck-Ups
20 Medicine Ball Push Press
20 Mountain Climbers (each side)
20 Medicine Ball Thrusters

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE 7s”

ON A 7:00 RUNNING CLOCK…
Run 800m then…
Max Wall Balls (20/14)

-Rest 1:00-

ON A 7:00 RUNNING CLOCK…
Run 800m then…
Max Toes to Bar

-Rest 1:00-

AMRAP x 7 MINUTES
100m Run
7 Wall Balls (20/14)
7 Toes to Bar
Score is total wall balls + toes to bar + rounds/reps on AMRAP

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME @ 70% EFFORT

5 ROUNDS
20 DBall Over Shoulder* (AHAP)
50 Double Unders

-Rest 10:00-

5 ROUNDS
100′ Yoke Carries (AHAP)**
10 DB Snatches (100/75)

*Scale to 205/145 Power Clean
**Scale to BB Back Rack Hold or Walk