CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for time)

8 SETS

200m Run or 250/200m Row

-Rest 2:00 b/t Each Set-

(Score is Slowest)
GOAL: SPRINT | Goal is ~1:00 or less for EVERY interval. Full sprint…go for it.

B. NC60

Warm-up

Warm-up (No Measure)

2 SETS (Get as far as you can…)

:45 Bike @ Easy Mod Pace

10 Cat Cows

10 Alt Groiners

10 Step-Ups

Into…

2 SETS

:30 Bike @ Hard Pace

8 Up-Downs

8 RDL

8 Box Jumps

Strength

Deadlift (5-Rep Heavy )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 5-Rep TNG Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

30 Box Jumps (20)

20/15 Cal Bike

10 Deadlifts (315/205)|(225/155)

(Score is Rounds + Reps)

KG BB: (143/93)|(100/70)

C. STRENGTH / GYMNASTICS

Overhead Squat (5-5-5-5-5*)

*Start Moderate-Heavy and Build to Heavy Set of 5

(Score is Weight)

GOAL: HEAVY | Build to a heavy set of 5 for the day. We saw a mod-heavy 5-rep 2 weeks back for the OHS. That weight should be your second or third set in this building session. Start a little lighter than your mod-heavy then progress past it.