friday

Warm-up

​AMRAP x 3:00
100m Run 
200/150m Row 
10 Alt. Lunges  

-Rest :30-

AMRAP x 3:00 
5 Single Ring Ring Rows 
5 Scap Push-Ups + 2-3 Push-Ups 
7 Air Squats 

Metcon

NCFIT BASELINE I.I.
​ON A 10:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

REST 5 MINUTES THEN BEGIN:
NCFIT BASELINE I.II
AMRAP x 15 MINUTES
5 Pull-ups or Bar Muscle-Ups
10 Hand Release Push-Ups
15 Air Squats