CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Just move. Wear a weight vest if you have one. Run, bike, row, or use your body. Execute 20min of non-stop work at a moderate-low pace. You should not need to stop moving at any point due to fatigue.

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

25ft Toe Walks

25ft Over the Fence/Under the Fence

25ft High Knees

25ft Butt Kickers

25ft High Skips

25ft Broad Jumps

-Rest 1:00-

AMRAP x 3 MINUTES

10 KB Sumo Deadlift

5/5 KB Strict Press

10 Push Up to Pike

Workout

Metcon (Time)

3 SETS

800m Run

40 Slam Ball (30/20)|(20/10)

30 Kettlebell Swing (53/35)|(35/26)

-Rest 1:00 b/t Sets-

(Score is Time)

Skill

Metcon (No Measure)

FOR QUALITY

5:00 Play / Practice Handstands, Handstands Holds, or Handstand Walk

(No Measure)
*Post-Workout

C. STRENGTH / GYMNASTICS

Back Squat (5×5)

5×5

Back Squat

(Score is Load)

Metcon (AMRAP – Reps)

5 SETS

Max Reps Strict Pull-Up (1111)*

-Rest as Needed b/t Sets-

*Completely strict tempo :01 pause at top and bottom.

(Score is Reps)