CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 35-50 Unbroken Double Unders*

MIN 2 – 5-10 Unbroken Bar Muscle-Ups**

MIN 3 – Run 200m

*Max 2 Attempts – If you miss more than (2) attempts in any minute, perform 15 Burpees post-workout. Pick a number that challenges you.

**Choose a number that you can perform unbroken that challenges you.

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 Cap)

5 Push Up to Pike

10 Slam Ball Deadlifts

5 Slam Ball Shoulder Presses

10 Lunges

:30 Alt. Plank Heel Taps

Skill

Metcon (No Measure)

5 SETS ON A 15:00 CLOCK…

3-5 Strict Hanging Knee Raise to L-Kick

+

3-5 Kip Swings + Knees-Up

+

3-5 Kipping Toes to Bar

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

20 Slam Ball Lunges (20/10)

20 Slam Balls

10 Toes to Bar

-Rest 2:00-

AMRAP x 4 MINUTES

10 Slam Ball Lunges

10 Slam Balls

5 Toes to Bar

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

7 SETS FOR LOAD

1 Snatch Pull*

+

1 Squat Snatch

+

1 Overhead Squat

*Snatch Deadlift into aggressive extension and shrug, no arm pull.

**Increase Load Each Set. Does Not Need to be Performed Unbroken. Keep loading in moderate range with perfect mechanics

(Score is Weight)