Friday

12
Jul

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. PR today.

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 MINUTE CAP)

5/5 Moose Antlers

5/5 Single Leg Lunge

5/5 Elbow Punches

8 Shoulder Press

8 Front Squat

8 Kip Swings

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Strength

Thruster (5×3)

5×3

Thruster*

*Use the Same Moderate-Heavy Load Across

Perform Post-Workout

C. STRENGTH / GYMNASTICS

Metcon (Time)

1. “REMIX OF 15.5”

FOR TIME

27-21-15-9

DB Power Clean (50/35)

Cal Row

(Score is Time)

Metcon (No Measure)

2. ON A 10:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…specifically target the upper back, shoulders, and lats

(No Measure)