CrossFit Mettle and Honor – NCX

Warm-up

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Warm-up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :20/:20 Single DB Strict Press

MIN 2 – :40 DB Ground 2 Overhead

MIN 3 – :40 Slow Deadbugs

MIN 4 – :40 Shoulder Taps

MIN 5 – :40 Wall Walks

Strength

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

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

Push Press

*Start and end heavier than last week.

(Score is Weight)

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Workout

Metcon (AMRAP – Reps)

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Push Press (75/55)|(45/35)

TABATA 2 – Slam Ball (20/10)

TABATA 3 – Hollow Rocks

-Rest 1:00 b/t Each Full Tabata-

(Score is Reps)

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