Friday

10
May

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

6 ROUNDS

1:00 Row for Cals

1:00 Single Unders

1:00 Step-ups (20)

1:00 Run or Bike

1:00 Plank on Hands

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Inch Worms + Push-Up

Into…

3 ROUNDS

5 Broad Jumps

10 Jumping Air Squats

10 Push-Up to Pike

Workout

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength