CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Distance)

8 SETS

3:00 Row @ (5k Pace)

-Rest 2:00 b/t Sets-

(Score is Distance)

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 12 MINUTES

Min 1- :40 Shuttle Run

Min 2- :40 Russian KB (or DB) Swing

Min 3- :20 Russian Twist + :20 Hollow Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

400m Run

25/20 Cal Bike

20 Barbell Good Morning*

15 Strict Sit-up

*GHD Hip Extension can also be performed

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS FOR MAX REPS

DB Deficit Push-ups

DB Bent Over Row

DB Hammer Curl

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Back Squat (8×2)

Back Squat

8×2 @ 20×1

(Score is Load)

Metcon (Weight)

3 SETS

50′ DB Front Rack Lunges (AHAP)

-Rest as Needed b/t Sets-

(Score is Load)