CrossFit Mettle and Honor – NCCOMPETE

COMPETE | PART 1

3 SETS (No Measure)

8-10 Strict Handstand Push-Ups

-Rest as Needed b/t Sets-

(No Measure)
GOAL: SKILL | RPE 6 | Goal is big sets. We should be able to perform each set unbroken as well as repeat that effort. Try keep your rest consistent. Nothing is specified but let’s not go past 3:00 and make sure the rest is the same each Set.

COMPETE | PART 2

AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)

3-6-9…

Shuttle Runs*

Hang Power Clean (135/95)

Handstand Push-Ups

*25′ Length for Each Run

(Score is Rounds + Reps)
GOAL: METCON | RPE 8 | Goal is hitting big sets on the Power Cleans and HSPU. Use the shuttle runs to recover from the upper body fatigue. We have a pull into a push so we should be able to transition quickly. Try to start at a pace where we know we can move faster as we get into the later rounds.