CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Snatch. B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS :30 Bike 10 PVC Pass Through 10ft Duck Walk* 5 Superman / 5 Hollow Rock 5 Broad Jumps *For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC overhead like an OHS. Strength Snatch (1×1) ON A 20:00 RUNNING CLOCK… Build to 1RM Snatch* *Power or Squat, Athlete Choice Workout Metcon (AMRAP – Reps) ON 7:00 RUNNING CLOCK… 50/40 Cal Bike Max Power Snatch (135/95)|(95/65) C. STRENGTH / GYMNASTICS Metcon (AMRAP – Reps) ON 7:00 RUNNING CLOCK… 50/40 Cal Bike Max Power Snatch (135/95)|(95/65)Rest at least 5:00 then repeat the workout until you complete 60 reps total...
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