CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS…

5 Push-Up + Pike

10 KB RDL

10 Scap Pull-Ups

into..

3 ROUNDS…

10 Ring Rows

10 RKBS (warm-up weight KB)

10 Up-Downs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

1 Strict Pull-up

2 Russian KB Swing (70/53)|(53/35)

3 Up-Downs

*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.

**Vest optional for workout.

Finisher

Metcon (No Measure)

3 SETS

20 Heel Taps Over KB

20 Hollow Rocks

-Rest as Needed b/t Sets-

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

NOT FOR TIME

200m Walking Lunge

400m KB Farmer Carry (70/53)

200m Walking Lunge