CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

“AVA” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES

400m Run

21 Ground to Overhead (95/65)|(65/45)

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)
GOAL: GRIND | RPE 6-7 — OPTIONAL WORKOUT…not mandatory this week. Perform AFTER your NCMETCON workout and heavy 1-Rep C&J. Classic NCFIT Benchmark. Consistency wins in this workout. 2:00 on the run and 1:00-1:15 on the barbell. Can you hold that pace?

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :30 Max Single Unders + 12 Slow Calf Raises

MIN 2 – 12 Slow Med Ball Squats + Max Bootstraps

MIN 3 – :30 Slow Barbell RDL + Max Hollow Hold

MIN 4 – 30 Double Unders + Max Cat Cow

MIN 5 – 12 Med Ball Thrusters + Max Overhead Hold

MIN 6 – :30 Slow Barbell High Pull + Max Alt V-Ups

Strength

Clean and Jerk (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep

(Score is Weight)

Week 8 of 8

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

40 Double Unders*

30 Wall Balls (20/14)|(14/10)

20 Toes to Bar

*Option for ‘Unbroken.’

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

C. STRENGTH / GYMNASTICS

Warm-up

Warm-up (No Measure)

No Additional Strength. Volume reduction week.