CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

No Additional Conditioning. If your legs are beat up, get some recovery in before Death Row. Then get after Death Row with everything you’ve got. PR today.

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Cal Row (EZ Pace)

10 Scap Push-Ups

5 Inch Worms + Push-Up

10 Bootstrappers

Into…

AMRAP x 5 MINUTES

8 Cal Row (Moderate Pace)

10 Up-Downs

10 Groiners

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Finisher

Metcon (No Measure)

FOR QUALITY

30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*

*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets.

(No Measure)

C. STRENGTH / GYMNASTICS

Back Squat (5-5-3-3-1-1-1)

1. 5-5-3-3-1-1-1

Back Squat*

*Start Moderate and Build to Very Heavy

(Score is Weight)

Metcon (Time)

2. FOR TIME

6-9-15-21

Thrusters (95/65)

15-12-9-6

Box Jumps (30/24)

(Score is Time)