CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

1000m Row

10 Strict HSPU

15 Box Jumps (24/20)

20 DB Muscle Clean (50/35)|(35/25)*

750m Row

10 Strict HSPU

15 Box Jumps (24/20)

20 DB Muscle Clean

500m Row

10 Strict HSPU

15 Box Jumps (24/20)

20 DB Muscle Clean

*This is a modified version of Sunday’s NC60. In this workout, perform the HSPU to the standard from the Feb 2019 Open.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

8 KB DL

16 Mountain Climbers

8 Scap Pull-ups

8 Lunges

-rest 1:00*-

AMRAP x 3 MINUTES

8 Russian KB Swings

8 Plank Jump Tucks**

8 Kip Swings

8 Step Ups

Workout

Metcon (3 Rounds for reps)

3 SETS FOR REPS

AMRAP x 3 MINUTES

Russian KB Swing (70/53)|(53/35)

into…

AMRAP x 3 MINUTES

Up-Down + Pull-Up*

*1 Up-Down + 1 Pull-up = 1 Rep

into…

AMRAP x 3 MINUTES

Single DB Box Step-Up (50/35)|(35/25)

-Rest 3:00 b/t Sets-

Cool Down

Warm-up (No Measure)

3:00 Slow Pedal on Bike

2:00 Walking Rest

1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed