Monday

8
Jul

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

FOR QUALITY

800m Run

1000m Row

50/40 Cal Bike

-Immediately Into-

EMOM x 10 MINUTES

MIN 1 – 20 Wall Balls (20/14)

MIN 2 – 20 Box Step-Ups (24/20)

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

2:00 Row/Bike/Run

Into…

AMRAP x 6 MINUTES

20 Single Unders

10 Clean Deadlifts

8 Hang High Pulls

6 Hang Muscle Cleans

10 Elbow Punches

4 Hang Power Cleans

Workout

Metcon (Time)

FOR TIME

150 Double Unders

50/40 Cal Row

30 Push Jerks (155/105)|(115/75)

30 Hang Power Cleans

30 Bar Muscle Up or Burpee C2B Pull-Ups

150 Double Unders

50/40 Cal Row

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Time)

“REMIX RANDY”

10 ROUNDS FOR TIME

8 Hang Muscle Snatch (75/55)

100m Run

(Score is Time)