NCMETCON WOD, February 17, 2024

NCMETCON – Sat, Feb 17

Warm-Up
Warm-Up

AMRAP x 6 MINUTES

10/8 Cal Row

4 Push-Ups

6 Ring Rows

8 Air Squats

Into…

2 ROUNDS

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Scap Pull-Ups

5 Kip Swings

:10 Top Ring Hold*

:10 Bottom Ring Hold**

*Sub for 10 Scap Push-Ups

**Sub for 10 Shoulder Taps

Workout – Performance
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

KG WB: (9/6)

Workout – Fitness
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

KG WB: (6/5)

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

20 Ring Muscle-Ups or Pull-Ups

40 Cal Row

60 Wall Balls (Athlete Choice)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 Banded Ws

10 SLOW Arm Haulers

:30 Childs Pose

-Rest as Needed b/t Sets-

(No Measure)

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