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)