CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Alt. DB Snatch (50/35)

1:00 – H-R Push-ups

1:00 – Box Jump Overs (24/20)

1:00 – Toes to Bar

1:00 – Cal Bike

-Rest 1:00 b/t Sets-

(Score is Reps)

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Cal Bike

5 Push Up to Pike

8 Slow Scap Pull Ups

8 Slow DB Deadlifts

Extended Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

Min 1 – :50 Bike @ Moderate Pace

Min 2 – :20 Hollow Hang into 5 Perfect Kip Swings

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Alt. Single DB Up-Downs (50/35)|(35/20)

25 Pull-Ups

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 EZ Pace Bike*

*Nasal Breathing Only

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS W/ A VEST*

600m Run

20 Burpees to Target

20 Russian KB Swing (70/53)

20 KB Goblet Lunges

200m Double KB Suitcase Carry (70/53)

-Rest as Needed b/t Sets-

*Wear a 20# vest if you have it.

(No Measure)