8AM Bootcamp
9AM CrossFit
Strength/Skill
PARTNER STRENGTH
3 SETS
12 Bench Press
15 DB Bent Over Row
(Score is Weight)
Workout
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 12 MINUTES
10 Alt. DB Snatch (50/35)
8/6 Cal Bike
6 Burpees
*Partner 1 completes one full round while Partner 2 rests.
(Score is Rounds + Reps)
Strength/Skill
EMOM X 12 MINUTES*
MIN 1 – 12 Front Rack Lunges
MIN 2 – :45 Hollow Body Hold
*Keep weight light-moderate.
(Score is Weight)
Workout
TRIPLE AMRAP
AMRAP x 3 MINUTES
MAX Slam Balls (20/10)
-Rest :30-
AMRAP x 3 MINUTES
MAX Alt. V-ups
-Rest :30-
AMRAP x 3 MINUTES
MAX Front Rack Lunges (95/65)
(Score is Reps)
Strength/Skill
8-6-4-4
Sumo Deadlift
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
FOR TIME
27-21-15-9*
Deadlifts (155/105)
Box Jump Overs (24/20)
*Complete a 100ft Bear Crawl after each full round. Sumo DL optional for workout.
(Score is Time)
Gym Closed
Special Hours today
8AM Bootcamp, 9AM 10AM Crossfit only
Gym closed tomorrow.
Strength/Skill
EMOM x 6 MINUTES*
MIN 1 – 8 Front Squats
MIN 2 – :40 Double Unders
*Build up to and past workout weight.
(Score is Weight)
Workout
NCFIT BENCHMARK WORKOUT
“PARTY LIKE IT’S 1999”
AMRAP x 19 MINUTES
19 Wall Balls (20/14)
33 Double Unders
19 Up-Downs
33 Double Unders
19 Front Squats (75/55)
33 Double Unders
*New Benchmark
(Score is Rounds + Reps)
