CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

Re-hit Open 21.3!

B. NC60

Warm-up

Warm-up (No Measure)

2 SETS

10 PVC Pass Thrus

10 PVC Sotts Press in Power Position

10 Scap Push-Ups

10 Scap Pull-Ups

Into…

3 SETS

5 BTN Strict Press w/ Empty Bar

10 Tight Kip Swings

10 Alt Snatch Grip Overhead Lunges

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Bar Muscle-Ups*

*See video for suggested progression and skill development

(No Measure)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength.