CROSSFIT

WOD PREP

2 SETS FOR QUALITY*
200m Run
into…
4 Kip Swings
+
3 Kipping Hips to Bar or 3 Dynamic Kips
+
2 BMU or 2 Pull-Ups

*Athletes can rest briefly b/t movements

-Rest as needed b/t Sets-

(No Measure)

“NCMETCON BASELINE I.I”

ON A 10:00 RUNNING CLOCK…
Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

“NCMETCON BASELINE I.II”

AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats

(Score is Rounds + Reps)

SPARK

STRENGTH

Squat for load:
#1: 10 reps

HERSHEY SQUIRTS

FOR TIME
3 SETS:
12 Goblet Squats (53/35)|(35/26)
24 Double Unders
12 Goblet Squat
24 Double Unders

(Score is Time)