Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Volume reduction week.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

20 Jumping Jacks

10 Scap Push-Ups

10 Step Ups

Into…

2 ROUNDS

5 Push-Up to Pike

5 Up-Downs

5 DB Deadlift*

5 Box Jumps

*Round 2 Perform DB Bent Over Row

Strength

Metcon (Weight)

4 SETS

8-12 Reps DB Bench Press*

20 Seated Banded Rows**

*Start Moderate, build to Heavy.

**Slow and controlled reps.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2-4-6-8-10-8-6-4-2*

Burpee Box Jump Overs (30/24)|(24/20)**

*50m DBL DB Carry (50/35)|(35/20) after each set. DBs can be held any way.

**Option for ‘Crawl Over’

(Score is Time)

KG DB: (22.5/15)|(15/10)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Twisted Cross (R)

2:00 Twisted Cross (L)

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Rounds and Reps)

CHOOSE YOUR ADVENTURE (Pick ONE!)

1.) Barbell Focused…

AMRAP x 12 MINUTES*

Push Jerks 185/135

*Every time you break, row 10/8 Cals.

(Score is Reps)

2.) Bodyweight Focused…

AMRAP x 12 MINUTES

7 Burpee Chest to Bar Pull-Ups

35 Air Squats

*Pull-Up bar is 6 inches above standing reach

(Score is Rounds + Reps)

3.) Skill Focused…

AMRAP x 12 MINUTES

2 Rope Climb

4 Ring Muscle-Ups

8/8 Pistols

(Score is Rounds + Reps)
GOAL: EFFORT | RPE 8-9 — Go for it today on this workout but PICK THE OPTION YOU NEED THE MOST WORK ON. Goal in each one of these workouts is continuous movement but each with a different stimulus based on the movements, loading, and skills.