CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Bike @ Mod Pace

10 Plank to Pike

10 Banded Pull Aparts

10 Step-Ups

Into…

AMRAP x 5 MINUTES

:30 Bike @ Hard Pace

10 Banded Strict Press

10 Box Jumps

10 Ring Rows

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES*

MIN 1 – 15/12 Cal Bike

MIN 2 – Max Strict Pull-Ups or Max Push-Ups

MIN 3 – Max Burpee Box Crawl Overs (30/24)|(24/20) or Max Burpee Box Jump Overs (24/20)

MIN 4 – REST

*Athletes can mix and match the movements in Min 2 & 3 throughout the EMOM.

(Score is Reps)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 – :45 GOAT Work

MIN 2 – :45 EZ/MOD Cardio Choice

(No Measure)
GOAL: QUALITY | Work your skills in a more chill format this week. I really like this style and learned it from one of my mentors back in the day. The goal here is PRACTICE, not training. Use the cardio to clear your head, set goals, and recover. Use the :45 to practice and play. Take chances here, have fun, this is NOT a workout.