NCS Barbell

300
June 16, 2017
Filthy 22 AMRAP
June 18, 2017

NCS Barbell

Announcements

-FREE Workout & Wine for Ladies Only! Thursday, June 29th @ 6:30pm. Ladies – bring your friends! (Note: There will be no regular 6:30pm CrossFit class on this day.)

CrossFit NCS – NCS Barbell

Warm-up

250m Row

10 air squats

10 PVC pass thru

10 PVC good morning

Individual barbell prep before each movement

Skill / Strength

Paused Front Squat (EOMOM 12 x 3 )

three second pause in front squat

Hang Power Clean (5×3)

20 Min to complete individually

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

3 Power Clean 95/65

3 Shoulder to OH

25 Double Unders