Announcements

Thanksgiving Schedule: Thursday 8AM Turkey Team WOD Closed the rest of the day. Friday No 5AM and 6AM.

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

No additional Conditioning. Get after the GPP with the class or a few buddies! Option to take today or yesterday as an additional Rest Day this week.

B. NC60

Warm-Up

Warm-Up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :20 Air Squats + :20 Alt. Groiners

MIN 2 – :20 Scap Pull-Ups + :20 Kip Swings

MIN 3 – :20 Box Step Overs + :20 Box Jump Overs

Strength

Back Squat (8-6-4-6-8*)

*Start Moderate and build to Moderate-Heavy. After Set of 4, build back up using weights you previously used.

(Score is Weight)

Workout

“CLEARANCE SALE” (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES*

6 Front Squats (115/75)|(75/55)

8 Pull-Ups

10 Box Jump Overs (24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

KG BB: (52.5/35)|(35/25)
Last Seen: 11/26/21

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

3 SETS*

AMRAP x 5 MINUTES**

6 Front Squats (115/75)|(75/55)

8 Pull-Ups

*While P1 completes 6 Front Squats & 8 Pull-Ups, P2 completes max reps Box Jump Overs (24/20). Once a full round is completed, partners will switch.

**Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Total Reps of Box Jump Overs)

KG BB: (52.5/35)|(35/25)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)