Announcements

SIGN UP NCFIT MID-YEAR MINI-COMP

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES*

1:00 EZ Cardio

8/8 Suitcase KB/DB Deadlift

6/6 SA KB/DB Clean

5/5 Single KB/DB Around the World

:30 Single KB/DB Deadbug

*Perform KB movements with a light load.

Workout – All

Metcon (No Measure)

3 ROUNDS FOR QUALITY

2:00 Cardio Choice

200m KB/DB Suitcase Carry (Athlete Choice, Mod)*

20 Single KB/ DB Curl (Athlete Choice, Mod)

1:00 Cardio Choice

100m Single KB/DB Front Rack Carry**

15 KB/DB Pullovers***

*100m out w/ KB in one hand, 100m back w/ KB in other.

**50m w/ KB on one side, 50m back w/ KB in other.

***Complete on floor or w/ back on Med Ball.

(No Measure)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Calf or Foot Smash

MIN 2 – :45 90-90 Hip Rotations

MIN 3 – :45 Rebound Pose

(No Measure)