CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. If your legs are beat up, take time to invest in some self care or active recovery before your GPP session.

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :25 High Knees / :25 Butt Kickers

MIN 2 – 10 Scap Pull-Ups + Dead Hang on Bar

MIN 3 – :25 Inch Worms / :25 Good Mornings

MIN 4 – 10 Elbow Punches + 10 Strict Press

MIN 5 – :25 High Skips / :25 Jumping Jacks

MIN 6 – 10 Kipping Swings + Active Hang on Bar

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Establish a Heavy Set of the Complex

2 Power Clean

+

2 Hang Power Clean

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately Into…

5 ROUNDS

12 Toes to Bar

6 Power Clean (135/95)|(95/65)

6 Hang Power Clean

(Score is Time)

Optional Finisher

Metcon (No Measure)

TABATA

8 SETS (:20 on/:10 off)

Tuck Ups

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds and Reps)

“REMIX OF 18.5”

AMRAP x 7 MINUTES

3-6-9..and so on

Push Press (115/75)

C2B Pull-Up

(Score is Rounds + Reps)