CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

2-3 SETS (5 MINUTE CAP)

5 Inchworm + Push-up

10 Scap Pull Downs w/ Band

10 DB Sumo Deadlift

10 Kip Swings

Strength

Metcon (Weight)

2 SETS

10 Single DB OH Tricep Extension

15 Slow Banded Lat Pull-downs

20 Alt. DB Curls

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 3:00 RUNNING CLOCK…

200m Run

20 Alt. DB Snatch (35/25)|(25/15)

Max Toes to Bar in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Reps)