CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:20 High Knees

:20 Butt Kickers

:20 Alt. Cossack Squats

:20 Scap Push-Ups

Into…

2 ROUNDS

100m Run

30 Slow/Tall Single Unders*

10 Alt. Single DB Deadlift

10 DBL DB Floor Press

10 Ring Rows

*Switch to :20-:30 of Double Under practice in the 2nd round.

Strength

Bench Press (5-5-5-5*)

*Start light and build to something moderate.

(Score is Weight)

Workout

Metcon (Time)

4 SETS*

ON A 4:00 RUNNING CLOCK…

100m Run

15 Ring Rows

30 Alt. DB Hang Snatch (50/35)|(35/20)

60 Double Unders

*All athletes must finish before 3:30 mark each set.

-Rest w/ Time Remaining-

(Score is Slowest Set)

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