CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

8 Alt. Samson Stretch

8/8 Single Arm Ring Rows

8 Air Squats

8 Hammer Curls

Strength

Front Squat (6-4-2-6-4-2)

6-4-2-6-4-2

Front Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Kipping Pull-ups

1:00 – Wall Balls (20/14)|(14/10)

1:00 – Supinated Bent Over Rows (95/65)|(75/55)

1:00 – Front Squats

(Score is Reps)