Saturday

28
Sep

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

500m Row

50′ HS Walk*

30 Single DB Step-Ups (50/35)|(35/20)|(24/20)**

20 Box Jumps (24/20)

*Open Standard for HS Walk with 5′ Sections (25′ course)

**Hold DB on Shoulder

(Score is Rounds + Reps)

B. NC60

Warm-up

Warm-up (No Measure)

2:00 Bike EZ

1:00 Squat Hold + Alternating Thoracic Rotations

Into…

3 ROUNDS

10 Push-Up to Pike

20 Jumping Jacks

Into…

1:00 Moderate Bike

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – :45 EZ Bike

MIN 2 – 3 Muscle Snatch + 3 Perfect OHS + 3 Snatch Sotts Press*

*Performed with either an Empty Bar or PVC.

(No Measure)

Workout

Metcon (Time)

FOR TIME

12 Hang Squat Snatch (75/55)|(65/45)

12 Lateral Burpee Over Bar

15/12 Cal Bike

15 Hang Squat Snatch

12 Lateral Burpee Over Bar

15/12 Cal Bike

18 Hang Squat Snatch

12 Lateral Burpee Over Bar

15/12 Cal Bike

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)