CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit “Holleyman” hard.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 MINUTE CAP)

5 Push Up to Pike

10 Alt. Groiners

5 Barbell RDL

10 Alt. Elbow Punches

5 Front Squats

Workout

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

1. Perform HSPU in “Holleyman” Strict, With a Deficit, or Both

2. Carve out some time for recovery/self-care and eat a little too much at the BBQ!

3. ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 slow cool down and flow movement / 10:00 indivvidual focus on anything that needs work.

(No Measure)