CrossFit Mettle and Honor – NCCOMPETE

COMPETE | PART 1

FOR TIME* (Time)

10-8-6-4

Strict Handstand Push-Up

Strict Pull-Up

(Score is Time)
GOAL: SKILL | RPE 7 | Strict Skill/Strength work, mostly straightforward. This is For Time so we want to transition quickly however, don’t lose the integrity of the Strict. Try to cut down the rest as much as possible. Ideally we want bigger sets but quick small sets works fine if it means less rest!

COMPETE | PART 2

6 ROUNDS FOR TIME (Time)

6 Shuttle Run

4 D-Ball Over Shoulder (150/100)

2 Rope Climb

(Score is Time)
GOAL: METCON | RPE 9 | Aim for a consistent pace each round. Think about using the run to recover the heart rate a bit. Set a pace you can hold the entire time. Try to move nonstop on the D-Ball Over Shoulder. The goal is to hit quick transitions between rope climbs. When you come down from the first rep, aim to immediately get back up the rope. Use the legs and lats to build efficiency in this movement, especially since we will be feeling the fatigue from the D-Ball.