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Tuesday

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-

*Breath through nose only

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS
1:00 Bike (Moderate Effort)
20 Mountain Climbers
10 Hand Release Push-ups
10 Jumping Squats
10 V-ups

Strength

Push Press (5×5 (20×1))

Metcon

Metcon (Time)

FOR TIME
800m Run
25 Push Press (135/95)|(95/65)
800m Run
20 Push Press (155/105)|(135/95)
800m Run
15 Push Press (185/125)|(135/95)

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for weight)

E2MOM x 10 MINUTES
3 Split Jerks @ 65%

Metcon (No Measure)

EMOM x 16 MINUTES
MIN 1 – 3 Burpee MU
MIN 2 – 35 Double Unders + 10 Box Jump Overs (24/20)

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