CrossFit Mettle and Honor – NCCOMPETE

COMPETE | PART 1

4 SETS (Time)

50 Double Unders

50′ SA Overhead Walking Lunge (50/35)*

50′ Handstand Walk

-Rest b/t Sets-

*Perform 25′ on arm 1, then 25′ on arm 2

(Score is Slowest Set)

-Immediately move on to Part 2-
GOAL: SPRINT | RPE 9 | This should be a fast effort. Try to get that wrist turnover quicker on those DUs and then immediately on the DB. Fast steps on the Lunges, the single arm should allow us to push the pace. Then try to spend as little time as possible between the lunge and handstand walk. Get upside down as quick as you can. If necessary we can adjust to a 25′ HS if you know this is a tough one for you.

COMPETE | PART 2

Front Squat (ON A 5:00 RUNNING CLOCK
Build to a Heavy 3-Rep Front Squat
)

(Score is Weight)

GOAL: STRENGTH | RPE 8 | Bar may start preloaded on the rack. Think about a weight you know you can do anytime, let’s get a number on the board! Have an idea of your next 2 jumps but gauge it based on how the first set feels. You’re only looking at 3 total attempts for this. Your second attempt should be a number you can hit most of the time. The final attempt is your call based on the first 2 sets, are we going for a safe bet or we feeling we’re able to take a chance on a heavy lift and possibly a PR.