CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

20 Ring Muscle-Ups

50 Alt. DB Snatch (50/35)

15 Ring Muscle-Ups

40 Alt. DB Snatch

10 Ring Muscle-Ups

30 Alt. DB Snatch

(Score is Time)

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

Min 1 – :45 Bike (Start EZ, increasing pace each round)

Min 2 – 10-15 Air Squats + 10-15 V-Ups

Workout

Metcon (Time)

2 SETS FOR TIME

60/45 Cal Bike

50 Single DB Thruster (50/35)|(35/25)

30 Toes to Bar

-Rest 3:00 b/t Sets-

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

10 DB Pull-Overs

10 Single DB Skull Crushers

(No Measure)

C. STRENGTH / GYMNASTICS

Push Press (3RM)

ON A 15:00 RUNNING CLOCK…

Build to 3RM Push Press*

*Over the course of August, we will work a progression to retest the 3RM at the end of the month.

(Score is Weight)

Metcon (AMRAP – Reps)

3 SETS FOR QUALITY

1:00 Max Tempo Strict Pull-Ups (1111)

1:00 Max Tempo Push-Ups (1111)

-Rest as Needed b/t Sets-

(Score is Reps)