Saturday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
15/12 Cal Bike
10 Box Jumps (30/24)
5 Unbroken Ring Muscle-Ups*
*Adjust to a number that you can do unbroken when fresh with relative ease.
(Score is Rounds + Reps)
B. NC60
Warm-up
Warm-up (No Measure)
3 SETS (5:00 CAP)
20 Single Unders
5 Slow V-Ups or Tuck-Ups
20 Single Unders
5 Slow Barbell RDL
Workout
Metcon (Time)
FOR TIME*
100 Double Unders
50/40 Cal Row
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Burpees
*Every 2:00 beginning at 0:00, complete 3 TNG Deadlifts (AHAP)
(Score is Time)
Finisher
Metcon (No Measure)
FOR QUALITY
Accumulate 3:00 in Weighted Plank (45/35)|(35/15)*
*Every time you break, 30 Bodyweight Russian Twists.
(No Measure)
C. STRENGTH / GYMNASTICS
Push Press (1×5 / 1×3 / 1×1+)
PUSH PRESS
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*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)
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Hike, Walk, or Jog with 20# Weight Vest Outdoors if Possible
(No Measure)