CrossFit TW18 – NCCOMPETE
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)