CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

20 Single-Unders*

10 Kip Swings

10 Alt. Step-Ups

10 Alt. Plank Shoulder Taps

*Switch to Double-Unders at the 3:00 mark

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 FLR or Plank

MIN 2 – :40 Lat Pull Down Hold

MIN 3 – :35 Top of Pull-up Hold

(No Measure)

Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Double Unders

-:15 Rest-

1:00 – Toes to Bar

-:15 Rest-

1:00 – DB Bent Over Rows (50/35)|(35/20)

-:15 Rest-

1:00 – DB Goblet Step-up (24/20)

-:15 Rest-

*No Additional Rest b/t Sets

(Score is Reps)