NCFit WOD

Wednesday

By January 11, 2022No Comments

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10 Scap Pull-Ups

5/5 DB Arnold Press

:20 Tuck Hold

Into…

1-2 ROUNDS

100m Run

10 Small Kip Swings

5/5 DB Push Press

10 Tuck-Ups

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 5-7 or More Strict Toes to Bar or Knees to Chest

MIN 2 – 3 Push Press + 3 Push Jerk (Light)*

*Keep Light & Focus on Cycling. Build little-by-little each set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

400m Run

Immediately Into…

18-15-12-9

Toes to Bar

Shoulder to Overhead (115/75)|(75/55)

(Score is Time)

KG BB: (52.5/35)|(35/25)