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Wednesday

CrossFit TW18 – NCCOMPETE

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A. CONDITIONING

Metcon (5 Rounds for distance)

5 SETS
3:00 Bike (EASY)
2:00 Bike (MOD)
1:00 Bike (HARD)

-Rest 2:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES
MIN 1: Up Downs / Air Squats / V-ups / Burpees

MIN 2: Single Unders /High Jump Singles /Single, Single, Double / Double Unders

Strength

Metcon (Weight)

CLEAN COMPLEX
E2MOM x 10 MINUTES…
1 Squat Clean + 2 Front Squats

*Start moderate and progress every set to heaviest set of complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES
2 Squat Clean (225/155)|(165/115)
20 Double Unders
10 Toes 2 Bar

C. STRENGTH / GYMNASTICS

Metcon (10 Rounds for time)

EVERY 1:30 x 10 SETS
5 Power Cleans @ 60%
200m Run

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