Saturday

24
Feb

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK..

:30 Alt. High Knees

5 Scap Pull-ups into 5 Kipping Swings

:30 Alt. Butt Kicks

5 Renegade Rows

:30 Double Unders / Double Unders Attempts

5 Strict Pull-ups

:30 Alt. Knee Hugs

Workout

Metcon (AMRAP – Rounds and Reps)

1.) AMRAP x 20 MINUTES*

30 Double-Unders

15 Pull-Ups

15 Push-Ups

100m Sprint

*For the AMRAP, rest 1:30 after each full round.

(Score is Rounds + Reps)
Immediately Into Part 2…

Deadlift (1-Rep Heavy )

2.) ON A 10:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Deadlift

(Score is Weight)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

1.) AMRAP x 25 MINUTES

30 Double-Unders

15 Pull-Ups

15 Push-Ups

100m Sprint

(Score is Rounds + Reps)
Immediately Into Part 2…

Deadlift (1-Rep Heavy)

2.) ON A 10:00 RUNNING CLOCK…

Both Partners build to a Heavy 1-Rep Deadlift**

(Score is Combined Weight)

*For the AMRAP, P1 works while P2 rests, switching after a full round is completed.

**For the DL, partners share barbell and add up combined heaviest weight.

***Workout inspiration from Hero Workout ‘SCOOTER’

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)