CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

AMRAP x 9 MINUTES

2-4-6-8 and so on…

Deadlift (225/155)

C2B Pull-Up

(Score is Reps)

B. NC60

Warm-up

Warm-up (No Measure)

2:00 Bike

Into…

2 ROUNDS

20 Shoulder Taps

10 Slam Ball Deadlift

10 Slam Ball OH Press

Into…

2 ROUNDS

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

10 Slam Ball G2O

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

Min 1 – :45 Ring FLR Hold or Plank Hold

Min 2 – :45 Diamond Push-Ups

Min 3 – :45 Hollow Rocks

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

4-6-8-10-12…etc

Strict Dips

Cal Bike

Slam Balls (30/20)|(20/10)

(Score is Rounds + Reps)

KG SB: (15/10)|(10/5)

C. STRENGTH / GYMNASTICS

FRONT RACK LUNGES (5×10)

FRONT RACK LUNGES

5×10*

*Bar starts on the ground. Alternate legs for each rep for 10 reps total. Forward lunges today at a moderate weight.

(Score is Weight)