CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :45 Step-ups

MIN 2 – :45 Up-Downs

MIN 3 – :45 Scap Push-ups

MIN 4 – :45 Mountain Climbers

MIN 5 – :45 Burpees

Strength

Shoulder Press (7-7-7-7-7-7)

6 SETS ON A 12:00 CLOCK…

7 Strict Press

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 x 5 SETS

10 Strict Press (65/45)|(45/35)

12 Up-Down Box Jump Over (24/20)

10 Strict Press

(Score is Each Set for Time)