CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

1000m Row

-Rest 4:00 b/t Sets-

(Score is Time for Each Set)

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

30 Jumping Jacks

20 Alt. Groiners

10 Box Step-Ups

5 Slow Barbell RDLs

Into…

200m Group Run

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

30 Box Jump Overs (24/20)

20 Deadlifts (225/155)|(155/105)

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

Buy-In

800m Run

into…

120 Box Jump Overs (24/20)

80 Deadlifts (225/155)|(155/105)

into…

Cash-Out

800m

*P1 runs 400m then tags P2 for second run. Work in the middle split in any way and in any order between partners…P1 works while P2 rests. For cash-out, P1 runs 400m then tags P2 for second run.

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

1. EMOM x 15 MINUTES

MIN 1 – :50 Hollow Hold

MIN 2 – :50 Active Squat Hold

MIN 3 – :50 Ring FLR Hold

(No Measure)

Metcon (No Measure)

2. ON A 10:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…5:00 specifically on upper body and 5:00 specifically on the lower body.

(No Measure)