CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :45 SeeSaw Upright Row

MIN 2 – :45 Broad Jumps

MIN 3 – :45 SeeSaw Strict Press

MIN 4 – :45 Broad Jumps

MIN 5 – :45 Lunge + Twist

Strength

Push Jerk (6-6-6-6-6)

EVERY 1:30 x 5 SETS

6 Push Jerks

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Push Jerks (95/65)|(65/45)

1:00 – Ring Rows

1:00 – Wall Sit

-Rest 1:00 b/t Sets-

(Score is Reps)