Saturday

Crossfit NWA – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

15 SETS

500m Row @ 5K PR Pace

-Rest 1:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

Partner 400m Jog w/ MB pass

Into…

6 ROUNDS (3 rounds per partner)**

10/8 Cal Bike

20 Alternating Single Leg V-Ups

10 KB Sumo Deadlift High Pulls

20 Suitcase Lunges

**P1 works, while P2 stretches…perform a stretch or hold each round they are “off”. Example: Alternating Groiners → Pigeon Stretch → Dead hang / Scap Pull Ups

Workout

“FROZEN ROPE” (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20/15 Cal Bike

2 Rope Climb

20 Plate Squat Clean (45/35)|(25/15)

2 Rope Climb

Cool Down

Warm-up (No Measure)

NOT FOR TIME

400m Walk as a Group*

*Calm nasal breathing only

C. STRENGTH / GYMNASTICS

Metcon (Time)

FOR TIME @ 90% EFFORT

50 TTB

50 HSPU

50/35 Cal Bike

50 DB Box Step-overs (70/50)|(24/20)

50 DB Suitcase Lunges (70/50)

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