CROSSFIT

STRENGTH

Hang Power Clean for load:
#1: 3 reps

NCCOMPETE Workout 1

AMRAP x 18 MINUTES
36 Double Unders
6 Hang Power Clean (135/95)|(95/65)**
9 Pull-Ups

**Increase weight every 3 rounds…
Rounds 1, 2, 3 – (135/95)|(95/65)
Rounds 4, 5, 6 – (155/105)|(115/75)
Rounds 7 & Beyond – (185/135)|(135/95)

(Score is Rounds + Reps)

SPARK

SKILL/STRNGTH

3 SETS*
5 Kip Swings
+
3 Kip Swing + Hip Drive
+
3 Kipping Pull-ups

*Between each Set complete 3 Burpee Tall Box Jumps.

(No Measure)

THE WOOD CHIPPER

FOR TIME
1000/800m Row or 800m Run
80 Burpees
60 Pull-Ups
40 Box Jumps (30/24)
500/400m Row or 400m Run
40 Up-Downs
30 Ring Rows
20 Box Jump Overs (24/20)

-Time Cap 28:00-

(Score is Time)