Saturday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
“PAZ”
ON 6:00 RUNNING CLOCK…
Complete 1000m Run*
Into…
AMRAP x 22 MINUTES
23 Air Squats
7 Burpees
14 Push-Ups
Into…
ON 6:00 RUNNING CLOCK…
Complete 1000m Run
*Rest remaining time before AMRAP. Workout originally programmed as just 1000m Buy-In / Cash-Out.
**Wear a 20# Vest
(Score is Rounds + Reps)
B. NC60
Warm-up
Warm-up (No Measure)
2 ROUNDS
15/12 Cal Row
10 PVC Pass Throughs
10 PVC Overhead Squats
10 PVC OH Lunge
Into…
2 ROUNDS
15/12 Cal Row
10 Barbell Hang High Pulls
10 Hang Muscle Snatches
:30 OH Barbell Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
1 Hang Power Snatch (95/65)|(65/45)
2 OH Reverse Lunge
3 Cal Row
*Hang Power Snatch Reps Increase by 1, OH Reverse Lunge by 2, Cal Row by 3 each round. 1-2-3…2-4-6…3-6-9 and so on.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Roll Upper Back
3:00 Foam Roll Quads & IT Band
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 21 MINUTES
MIN 1 – :45 EZ Pace Bike
MIN 2 – :45 HS Hold on Wall*
MIN 3- :45 Smooth Alt Pistols (For Quality)
*Take rests within the :45 as needed. Look for high-quality position in the HS Hold…once the form starts to breakdown, come off wall and kick back up when ready.
(No Measure)