Saturday

20
Sep

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (3 Rounds for reps)

3 SETS FOR MAX REPS

2:00 Cal Row

1:30 TTB

1:00 Alt. DB Snatch (50/35)

-Rest 2:00 b/t Sets-

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES*

:20 Bike (Workout Pace!)

16 Shoulder Taps

8 Forward Lunges

6 Up-Downs

Workout

Metcon (Time)

EVERY 3 MINUTES FOR 30 MINUTES…

15/12 Cal Bike

12 Hand Release Push-Ups

9 Up-Down Box Jump Over (24/20)
Score is your slowest round!

Optional Finisher

Warm-up (No Measure)

3 SETS FOR QUALITY*

15 DB Bent Over Row

30 Deadbugs

*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed