HF60 

Workout

“The 20/20 Experience”

AMRAP x 20 Minutes

20 Box Jumps (24/20)

20 Push Press (115/75) (75/55)

*Every 3:00 minutes, including 3,2,1 Go, perform 20 Sit-Ups

Cool Down: For Recovery

2:00 Calf/Achilles Smash on Barbell (L)

2:00 Calf/Achilles Smash on Barbell (R)

HF45

Strength/Skill

EMOM x 6 Minutes

min 1: 8 Front Squats

min 2: :40 Double Unders

*build up and past workout 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

HF30

Workout

“LET THE BALL DROP”

AMRAP x 12 MINUTES 
12 Ring Rows

31 Double -Unders

19 Wall Balls

*** Every minute on the minute, including 3-2-1 GO, perform 5 Burpees

(Score is Rounds + Reps)

 Reminder, the gym will close at 4:00 p.m. tomorrow. Last class will be at 3:00 p.m.