CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 21-15-12-9-12-15-21 Double DB Snatch (35/20) Cal Bike *Do not pace the bike. Sprint and see what you’re made of… B. NC60 Warm-up Warm-up (No Measure) 3 SETS 20 Singles → 20 Fast Singles → 20 Double Unders 10 Arm Crosses 10 Arm Circles Forward / 10 Back 10 Arm Haulers Into… 2:00 Lacrosse Ball on Lats (1:00/side) 2:00 Banded Shoulder Distraction from Rig (1:00/side) :20 Elbow Punches with Barbell Strength Push Press (1RM) ON A 15:00 RUNNING CLOCK… Build to 1RM Push Press Workout Metcon (3 Rounds for time) 1. EVERY 2:00 FOR 2 SETS 35 Double Unders 15 Push Press (115/75)|(75/55) -Rest 1:00- 2. EVERY 2:00 FOR 2 SETS 35 Double Unders 12 Push Press (135/95)|(95/65) -Rest 1:00- 3. EVERY 2:00 FOR 2 SETS 35 Double Unders 9 Push Press (165/115)|(115/75)Score is your fastest time for each...
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