CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Get after the GPP portion with the class or a few buddies!

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Scap Pull-Ups

5/5 SA Ring Rows

10 Tuck Ups*

*2nd Round perform 8 Up-Downs, 3rd Round perform 6 Burpees

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice J-Clamp Rope Climb Technique & Rope Ascents / Descents

(No Measure)

Workout

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats + Glutes

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No additional Strength. Get after the GPP portion with the class or a few buddies!