Winner’s Circle

Dynamic Duo
April 19, 2017
Ship
April 21, 2017

Winner’s Circle

Announcements

-We’re playing BLACKOUT BINGO THIS MONTH! Grab a Bingo sheet and play with us! First one to hit blackout during the month of April wins an awesome prize.
-Come out and support CFNCS athletes at the WODS of Thunder competition on Saturday, April 29th! Mark your calendars.

CrossFit NCS – CrossFit


Warm-up

100m Row

8 Strict Press Barbell

100m Row

8 Strict Press Barbell

Squat Therapy (coach’s choice)

Skill / Strength

Shoulder Press (EOMOM 12)

set 1 – 50% x 8

set 2 – 60% x 6

set 3 – 70% x 5

set 4 – 75% x 5

set 5 – 85% x 3

set 6 – 95% x 1+

On set 6, hit another rep or two if desired.

Metcon

Metcon (Time)

For Time

12 Back Squat 95/65

3 Wall Walk

200m Run

9 Back Squat 115/75

3 Wall Walk

200m Run

6 Back Squat 135/95

3 Wall Walk

200m Run

3 Back Squat 155/115

3 Wall Walk

200m Run