Announcements

Got a friend home for Christmas break or a Teen? Get them to throwdown with you for only 50$ for their break.

CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

25’ Toe Walk

25’ Heel Walk

10/10 Leg Swings

Into…

2 ROUNDS

5 Inch Worm Push Ups

10 Empty Barbell Deadlifts

15 Glute Bridges

Into…

2 ROUNDS

5 Up Downs + 5 Burpees

5/5 Single Leg Deadlifts

100m Run

Strength

Deadlift (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 2-Rep )

Re-Test Day!

(Score is Weight)

Week 11 of 11

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

8 Deadlift (225/155)|(155/105)

12 Burpees

200m Run

(Score is Rounds + Reps)

KG BB: (100/70)|(70/47.5)