CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (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)

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Alt. Elbow Punches

5 Good Mornings

5 Slow RDLs

5 Upright Rows

5 Shoulder Press

Into…

EMOM x 4 MINUTES

Min 1 – 5 Inchworms w/ Push-Up + Max Bootstrappers

Min 2 – 10 Alt. Groiners + Max Squat Jumps

Strength

Deadlift (2RM)

ON A 20:00 RUNNING CLOCK…

Build to a 2RM Deadlift

(Score is Weight)

Hero Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

C. STRENGTH / GYMNASTICS

Front Squat (1RM)

ON A 15:00 RUNNING CLOCK…

Build to 1RM Front Squat*

*Over the course of August, we will work a progression to retest the 1RM at the end of the month.

(Score is Weight)

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Unbroken DB Box Step-Ups (50/35)

50′ HS Walk or 50′ Slow Bear Crawl

-Rest as Needed b/t Sets-

(No Measure)