CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

2-3 ROUNDS FOR QUALITY (5 MINUTE CAP)

15 Air Squats

30 Mountain Climbers

15 KB Deadlifts

15 Russian KBS

Strength

Deadlift (7-5-3-7-5-3)

7-5-3-7-5-3

Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

2,4,6 and so on…

Deadlifts (135/95)|(95/65)

Wall Ball (20/14)|(14/12)

Up-Downs

-2:00 Rest-

AMRAP x 6 MINUTES

2,4,6 and so on…

Deadlifts (135/95)|(95/65)

Wall Ball (20/14)|(14/12)

Up-Downs

*Restart back at 2 reps in the second effort.

(Score is Rounds + Reps)