CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME (OR NOT FOR TIME!)

5k Run to Support the Ultimate Hawaiian Trail Run*

*Feel free to complete this pre or post all of your other work today!

(Score is Time)

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

100m Jog

10 DB Arnold Press w/ Slow Descent

10 Slow DB RDLs

10 Slow Alt. Lunge to Curl

Workout

Metcon (Time)

FOR TIME

200m Plate Run (Athlete Choice)

50 Plate Ground to Overhead

50 Plate Walking Lunges*

200m Plate Run

50 Plate Step-Ups (24/20)

50 Plate Walking Lunges

50 Plate Ground to Overhead

200m Plate Run

*Hold Plate in Bear Hug for Lunges

(Score is Time)

Optional Finisher

Metcon (Time)

FOR TIME (OR NOT FOR TIME!)

5k Run to Support the Ultimate Hawaiian Trail Run

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK*…

25 Hang Power Clean (135/95)

then AMRAP of Wall Balls in Remaining Time

-Rest 2:00-

ON A 4:00 RUNNING CLOCK*…

20 Power Cleans (185/135)

then AMRAP of Burpees in Remaining Time

-Rest 2:00-

ON A 3:00 RUNNING CLOCK*…

10 Hang Squat Cleans (205/145)

then AMRAP of Double Unders

(Score is Reps)