CrossFit Mettle and Honor – NCCOMPETE

COMPETE | PART 1

3 SETS (Time)

200m Run

8-12 Strict Handstand Push-Ups

-Rest 1:00 b/t Sets-

(Score is Slowest Set)
GOAL: SKILL | RPE 7 | Working the Handstand Push-Up under fatigue. we saw bigger sets previously but we want to build on that by adding some fatigue. Goal here is to push the run to really get the heart rate up and then hit big sets or unbroken on the Handstand Push-Ups. With the run following a rest, we should be able to push a faster pace at the start of each Set.

COMPETE | PART 2

4 ROUNDS FOR TIME (Time)

15 Box Jump Overs (24/20)

5 Shoulder to Overhead (185/135)

(Score is Time)
GOAL: METCON | RPE 9 | This is going to be a tough combo, a Spreffort, move fast but repeatable. At a glance it’s legs and shoulders, however we cannot underestimate how much legs we need for the Shoulder to Overhead. We want to set a fast pace on the Box Jump Overs, move nonstop. Barbell should be unbroken. Make sure we are picking up the bar sooner than we want to.