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Saturday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (3 Rounds for distance)

3 SETS
EASY EFFORT
8:00 Run

-Rest 2:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

Partner Warm-Up!

Accumulate 1 mile run, switching every 200m. While Partner 1 runs 200m, Partner 2 holds a plank, then they switch until they have run 1 mile total.

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES
MIN 1 – Ground to Seated L
MIN 2 – Ground to Seated R
MIN 3 – Sit-up to Lunge L
MIN 4 – Sit-up to Lunge R
MIN 5 – Lunge to Stand L
MIN 6 – Lunge to Stand R

Skill

Metcon (Weight)

AMRAP x 6 MINUTES
Full TGU Play!
Score heaviest successful rep.

Metcon

Metcon (Time)

4 ROUNDS FOR TIME
20 Deadlift (115/75)|(95/65)
20 Front Rack Lunges
20 Sit-ups*

*GHD Optional

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME

4 ROUNDS @80%
3 MU
200m Run
1 LLRC
200m Run

-Rest 5:00-

4 ROUNDS @80%
8 sHSPU
200/150m Row
12 sTTB
200m Row

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