CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

“NATE”

AMRAP x 20 MINUTES

2 Muscle-Ups

4 HSPU

8 KB Swings (70/53)

(Score is Rounds + Reps)
GOAL: GRIND | Perform AFTER your GPP. Option to do this workout with a few different variations: 1.) Strict Gymnastics; 2.) Russian KB Swings; or 3.) Any combination that you feel will benefit your overall development or what your body needs today.

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS…

5 Narrow Stance Squats

5 Regular Stance Squats

5 Wide Stance Squats

(2nd Round w/ WB in Front Rack)

2 ROUNDS…

30s Bike

10 Alternating Groiners

5 Bootstrappers

1 ROUND…

5 Tempo Back Squat (32X1)

Strength

Back Squat ( Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Back Squat

Week 9 of 9

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12/10 Cal Bike

30 Wall Balls (20/14)|(14/10)

(Score is Time)

KG WB: (9/6)|(6/5)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Take the additional rest and focus on your GPP and Conditioning session. If you are feeling like you want to move / recover, add in 20-30 mins of walking, yoga, or stretching. But also…nothing wrong with taking some time to read a book and unwind!