CrossFit Mettle and Honor – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

8 Scap Push-ups

8 Up-Downs

100m Run

5 Push-ups

5 Burpees

Strength

Push Press (8-6-4-8-6-4)

8-6-4-8-6-4

Push Press*

*Second set of 8-6-4 should be heavier than your first set of 8-6-4

(Score is Weight)

Workout – HOME

Metcon (Weight)

16-12-8-16-12-8

DB Push Press*

*Second set of 16-12-8 should be heavier than your first set of 16-12-8.

**Complete 1:00 Plank after each Set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15 Push Press (75/55)|(45/35)

35 Burpees

15 Push Press (95/65)|(65/45)

400m Run

15 Push Press (115/75)|(75/55)

35 Burpees

15 Push Press (135/95)|(95/65)

-14:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

25 DB Push Press

35 Burpees

25 Push Press

400m Run

25 Push Press

35 Burpees

25 DB Push Press

(Score is Time)