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CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

EMOM x 6 MINUTES*

MIN 1 – :45 Row (EZ/Mod → Mod/Hard)

MIN 2 – :45 WB Ground to OH → WB Thrusters

MIN 3 – :45 Inch Worms + Push-Up → Up-Downs

*Arrows denote a change in movement in Round 2 of the EMOM.

Workout

“TWENTY TWENTY WHO?” (Time)

EMOM UNTIL COMPLETION*
MIN 1 – 15/12 Cal Row
MIN 2 – 22 Wall Balls (20/14)|(14/10)
MIN 3 – Max Burpees*
MIN 4 – Rest

*Rotate the movements OTM until 123 Burpees (Get it…1/23) have been completed…

(Score is Time)

KG WB: (9/6)|(6/5)
Note: New Benchmark

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 35 MINUTES*

50/40 Cal Row

50 Wall Balls (20/14)|(14/10)

25 Synchro Burpees

*P1 works while P2 rests. Burpees are performed together. Split all other work as needed.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)