Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
GOAL: EFFORT | RPE 6-7 — What’s between your ears today? How long are you willing to hold onto the Wall Ball. How badly do your legs/ shoulders have to be burning for you to drop the ball? Today we find out! Goal is to be done with the 150 by no later than the 8:00…that’s roughly 18 reps per minute. Try to go unbroken with the DUBS and then send it on the MUPS!

NOTE: New Benchmark

B. NC60

Warm-up

Warm-up (No Measure)

200m Run

Into…

2 ROUNDS

12 Banded Pull Aparts

10 Scap Pull-Ups

8 BB Good Mornings

Into…

100m Run

1-2 ROUNDS (Time Permitting)

10 Banded Face Pulls

8 Kip Swings

6 BB Deadlifts

Extended Warm-up

Metcon (No Measure)

3 SETS*

5-7 TNG Deadlifts**

-Rest :30-

2-3 Kip Swings

+

2-3 Chest to Bar Pull-Ups

*1 SET = Deadlifts + all Pulling Movements.

**Start Light and end Moderate. Reps must be Touch and Go.

-Rest As Needed b/t Sets-

(No Measure)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run
NOTE: Last Seen 10/20/21

Optional Finisher

Metcon (No Measure)

4 SETS

20 Hollow Body Rocks

1:00 Side Plank*

-Rest 1:00 b/t Sets-

*Alt. Sides each Set.

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength.