CrossFit Mettle and Honor – NC45

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Bike Moderate

10 DBL DB Deadlift

10 DBL DB Bicep Curls

10 DBL DB Strict Presses

Into…

1 ROUND

:30 Bike Hard

10 DBL DB Russian Swing

10 DBL DB Hang Power Clean

10 DBL DB Push Press

Strength

Metcon (AMRAP – Reps)

3 SETS

10 SA DB Bench Press (R)

10 SA DB Bench Press (L)

MAX Push-ups or Banded Push-ups

-Rest 2:00 b/t Sets-

(Score is Reps)

Strength – HOME

Metcon (AMRAP – Reps)

3 SETS

10 SA DB Floor Press (R)

10 SA DB Floor Press (L)

Max Push-ups

-Rest 2:00 b/t Sets-

(Score is Reps)

Workout

Metcon (6 Rounds for time)

EVERY 2:00 x 6 SETS

12/10 Cal Bike

10 DB Hang Clean and Press (35/25)

(Score is Each Set for Time)

Workout – HOME

Metcon (6 Rounds for time)

EVERY 2:00 x 6 SETS

200m Run

10 DB Hang Clean and Press

(Score is Each Set for Time)