Saturday

7
Sep

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Burpee to Target*

12 DB Power Cleans (50/35)

12 Alt. Pistol Squats

*Target 6″ above standing reach

(Score is Rounds + Reps)

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

20 Jumping Jacks

20 Crossbody Mountain Climbers

10 Scap Pull-Ups

10 Hanging Knee Raises or V-Ups

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :40 Practice Bar Muscle Up or Knee to Elbow Kip Progression

MIN 2 – :40 Attempt Big Sets of Double or Triple Unders

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

35 Double Unders

5 Bar Muscle-Ups

10 Knees 2 Elbow

10 Hand Release Push-Ups

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Front Squat (1RM)

ON A 15:00 RUNNING CLOCK…

Establish 1RM Front Squat*

*Max 3 missed reps. If you reach 3 missed efforts, you score is your last successful weight.

(Score is Weight)