CrossFit Mettle and Honor – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Mountain Climbers

10 Alt. DB Strict Press

20 Mountain Climbers

10 Step-ups or Lunges

20 Mountain Climbers

10 DB Goblet Squats

Strength

Metcon (No Measure)

3 SETS

10/10 DBL DB Split Squats (Suitcase)

12 Alt. DB Strict Press*

1:00 EZ Row

*Both DB held in front, alternate pressing arms for 12 reps.

(No Measure)

Strength – HOME

Metcon (No Measure)

STRENGTH

3 SETS

10/10 DBL DB Split Squats (Suitcase)

12 Alt. DB Strict Press*

1:00 Cardio Choice

*Both DB held in front, alternate pressing arms for 12 reps.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

4 DB Front Squats (50/35)|(35/20)

3 DB Box Step Over (20)

2 DB Thrusters

1 DB Devils Press

*Partner 1 completes one full round while Partner 2 rests. Then switch roles.

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

4 DB Front Squats

3 DB Suitcase Lunges

2 DB Thrusters

1 DB Devils Press

-:30 Rest b/t Sets-

(Score is Rounds + Reps)