CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1: :45 Bike

MIN 2: :45 Push-ups

MIN 3: :45 Bike

MIN 4: :45 Wall Ball Front Squats

MIN 5: :45 Bike

MIN 6: :45 Hollow Body Hold

Strength

Bench Press (7-7-7-7-7)

7-7-7-7-7

Bench Press

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 2:00 x 5 SETS

12/10 Cal Bike

15 Wall Balls (20/14)|(14/12)

(Score is Each Set for Time)