CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

TABATA BIKE (:20 on /:10 off)

8 Sets — Increasing Effort

Into…

10-8-6-4-2 (6:00 Cap)

Empty Barbell RDLs

Box Step-Overs

Push-Ups

Workout

Metcon (Weight)

5 ROUNDS FOR QUALITY

1:00 Cal Bike (Mod-Hard)

15 Up-Downs

5 “Library” Deadlift (Athlete Choice, Moderate-Heavy)

15 Box Jump (24/20)

1:00 Plank

(Score is Weight)

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)