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)