Announcements

SIGN UP NCFIT MID-YEAR MINI-COMP

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

30 Single Unders

6 WB Deadlifts

6 WB Front Squats

6 WB Strict Press

6 Tuck-Ups

Into…

AMRAP x 4 MINUTES

20 Double Unders or 5 Single-Single-Double Attempts

8 WB Thrusters*

8 V-Ups

*Option to practice WBs halfway through AMRAP.

Extended Warm-Up – All

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 5 Deadlifts*

MIN 2 – 5-7 Tuck-Up + V-Up

MIN 3 – :30 Jump Rope Practice

*Start Moderate and build to second or final workout weight.

(No Measure)

Workout – Performance

“MYMC 23.1” (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES*
100 Double Unders
50 Wall Balls (20/14)
35 Toes to Bar
20 Deadlifts (225/155)
75 Double Unders
40 Wall Balls
25 Toes to Bar
15 Deadlifts (275/185)
50 Double Unders
30 Wall Balls
15 Toes to Bar
10 Deadlifts (315/205)

*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.

(Score is Rounds + Reps)

KG BB1: (100/70)
KG BB2: (125/85)
KG BB3: (143/93)

Workout – Fitness

“MYMC 23.1 (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES*
150 Single Unders
35 Wall Balls (14/10)
25 Knees to Chest
15 Deadlifts (155/105)
100 Single Unders
25 Wall Balls
15 Knees to Chest
10 Deadlifts (185/135)
75 Single Unders
15 Wall Balls
10 Knees to Chest
5 Deadlifts (205/145)

*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.

(Score is Rounds + Reps)

KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)

Optional Cool Down

2 SETS FOR QUALITY (No Measure)

5/5 Wrist Circles

10 Cat/Cows

10/10 Side Plank Rotations

-Rest as Needed b/t Sets-

(No Measure)