CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

5 ROUNDS FOR TIME

200m Row

12 Toes to Bar

14 Alt. DB Hang Snatch (50/35)|(35/20)

(Score is Time)

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Scap Push-Ups

10 Slow Deadbugs

Into…

AMRAP x 5 MINUTES

30 Single Unders

20 Reverse Lunges

10 Kang Squats

Workout

Metcon (Time)

5 SETS

50 Double Unders

25 Sit Ups

20 Jumping Lunges

1:00 DBL KB Front Rack Hold (53/35)|(35/26)

:30 DBL KB Floor Press Hold

-:30 Walking Rest Between Sets-

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Focus on Upper Back & Lats

(No Measure)

C. STRENGTH / GYMNASTICS

Overhead Squat (5-5-3-3-1-1-1)

5-5-3-3-1-1-1

Overhead Squat*

*Start Moderate and Build to Very Heavy

(Score is Weight)

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)