CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 35/28 Cal Bike 20 Toes to Bar (Score is Rounds + Reps) GOAL: GRIND | RPE 6-7 — Nothing fancy just you, the bike, and TTB’s. Try to keep the bar to 3:00-3:30 throughout the AMRAP. Challenge on the TTB is as many unbroken sets of 20 as possible. You’re looking at roughly 4:00-5:00 per round, see if you can break 100 TTB. B. NC60 Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 4 Burpees 6 Alt. Lunges 8 Glute Bridge-Ups Into… 1-2 ROUNDS (Time Permitting) 6 Clean Deadlifts 6 Hang High Pulls 6 Hang Muscle Clean + Elbow Punches 4 Clean Drop Drills* *1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold for :01-:02 before dropping into a catch position. Strength Metcon (Weight) EVERY 1:30 x 6 SETS*...
Read more