CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

FOR QUALITY

Row 2k

Immediately into…

ON A 20:00 RUNNING CLOCK…

Hike, Walk, or Jog with 20# Weight Vest. Outdoors if Possible.

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

LINE DRILLS (4:00 Cap, move quick)*

Walking Knee Hug

Walking Quad Stretch

Walking Figure-4

Butt Kickers

High Knees

Power Skip

*20’ for each drill, light jog back to starting position

into…

AMRAP x 4 MINUTES

10 Box Step Ups

5 Up Downs

5 Dbl DB Deadlift

5 DB Hang Power Cleans

Into…

200m Run

Workout

Metcon (AMRAP – Reps)

5 SETS FOR REPS

1:00 Max DB Up Down + Power Clean (50/35)|(35/25)

1:00 Max DB Front Rack Hold

1:00 Max Box Jumps (24/20)

3:00 to Run 400m*

*Rest remainder of the 3:00 before starting the next set.

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

400m Walk Nasal Breathing Only

(No Measure)

C. STRENGTH / GYMNASTICS

Push Press (1×3 / 1×3 / 1×3+)

PUSH PRESS

1×3 @ 70%

1×3 @ 80%

1×3+ @ 90%

*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.

(Score is Weight)

Metcon (Time)

3 SETS

12 Unbroken Power Clean (135/95)

15 Unbroken T2B

-Rest :30 b/t Rounds-

*All exercises must be done Unbroken. If need to break mid-movement, restart that movement.

(Score is Total Time)