CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

1 ROUND (5 MINUTE CAP)

:20/:20 Single Arm DB Swings

:20/:20 Single Arm DB Strict Press

:20/:20 Single Arm DB OH Hold

:40 Shoulder Taps

3 Wall Walks

Strength

Push Press (6-4-2-6-4-2)

6-4-2-6-4-2

Push Press

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

20 Alt. DB Hang Snatch (35/25)|(25/20)

10 SA DB Push Jerk (R)

10 SA DB Push Jerk (L)

-:30 Rest-

(Score is Rounds + Reps)