With My Own Two Hands

Sun Rays
March 19, 2017
Tri-Wod-athon
March 21, 2017

With My Own Two Hands

Announcements

-Last Friday Night Lights this Friday!! First heat is at 5:00PM. Bring a dish for our potluck afterward!!

CrossFit NCS – CrossFit


Ty, Aaron and Kevin going big on 17.4

Warm-up

Individual

400m Row

10 Inch Worm

10 Air Squat

Group

Hip Flex Banded

Hip Ext Banded

Wall Ankle Mob

Skill / Strength

Back Squat (EOMOM 12 x 3 AHAP)

Metcon

Metcon (Time)

3 Rounds

15 Wall Ball 20/14 10’/9′

15 TTB

400m Run

2 Rounds

15 Box Jump 24″/20″

15 Push Up

400m Run

1 Round

15 Burpee Box Jump

15 Thrusters (115/75)

20 Min Cap