Tuesday

17
Oct

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Get after the GPP & Strength portions with the class or a few buddies!

B. NC60

Warm-up

Warm-up (No Measure)

4 SETS (10:00 CAP)

30 Single Unders

8 Lunge + Lunge + Air Squat

:30 Active Hang

5/5 Single Arm Ring Row

10 Slow Tuck-Ups

Workout

Metcon (1 Rounds for reps)

EMOM x 20 MINUTES

MIN 1 – 14 KB Alt Goblet Lunges (70/53)|(53/35)

MIN 2 – 3 Rope Climbs

MIN 3 – Max Double Unders

MIN 4 – REST

(Score is Lowest Double Unders)

KG KB: (32/24)|(24/16)

C. STRENGTH / GYMNASTICS

Bench Press ( 3-3-3-3-3)

Set 1 – Moderate+

Set 2 – Moderate-Heavy

Sets 3-5 – Build to Heavy

(Score is Weight)

GOAL: HEAVY | Threes! Time to get HEAVY. Should be heavy from the first rep.