CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

7 Russian KBS

7 Kip Swings

7 Scap Push-ups

7 V-ups

7 Air Squats

Strength

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

6-4-2-6-4-2*

Front Squat

*Start and end heavier than last week.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

7 Front Squats (135/95)|(95/65)

7 Toes to Bar

7 KBS (70/53)|(53/35)

7 Push-ups

(Score is Rounds + Reps)