CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (4 Rounds for time)
FOR TIME
2000m Row
-Rest 2:30-
1000m Row
-Rest 2:00-
500m Row
-Rest 1:30-
250m Row
(Score is Time Each Round)
B. NC60
Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Bootstrappers
10 Alt Groiners
10 Cossack Squats
10 Scap Pull-Ups
2 ROUNDS
5 Kip Swings
5 MedBall Front Squats
5 MedBall Strict Press
5 MedBall Push Press to Target (WB Target)
5 Wall Balls
Strength
Back Squat (20RM)
FOR LOAD
20RM Back Squat
(Score is Load)
Workout
Metcon (Time)
FOR TIME
60 Wall Balls (20/14)|(14/10)
60 Pull-Ups
80 Sit-Ups
40 Pull-Ups
40 Wall Balls
-Hard Cap 15:00-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Roll (IT Band – L)
2:00 Foam Roll (IT Band – R)
2:00 Foam Roll (T-Spine / Upper Back)
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
Go for broke on the 20RM Back Squat and today’s Metcon. Can you go unbroken on the WB? You will need this recovery time if you really get after it!
(No Measure)