CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME*

50-40-30-20-10

Cal Bike

Sit-up

*Perform 5 DB Manmakers After Each Movement @ (40/30) for 10 total per round. 50 Cals then 5 MM, 50 Situps then 5 MM, 40 Cals then 5MM and so on…

B. NC60

Warm-up

Warm-up (No Measure)

“You go, I go” partner, chipper style warm-up.

IN TEAMS OF 2…

100 Jumping Jacks

50 Air Squats

50 Sit Ups

50 Alternating Lunges

50 Up Downs

1,000m row (switching every 250m)

10 Minute Cap

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

C. STRENGTH / GYMNASTICS

Overhead Squat (1×3)

ON A 12:00 RUNNING CLOCK…

Work to Heavy 3-Rep OHS*

*Bar can come from rack.

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 10 OHS (135/95)

MIN 2 – 50 Double Unders

*This is meant to be manageable in each minute at a moderate load and moderate pace.