CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS (5 MINUTE CAP)

10 Alt. Lunges

5 Scap Push-Ups + 5 Push-Ups

10 Alt. SA DB Sumo Deadlifts

5 Supinated Ring Rows

Strength

Metcon (No Measure)

3 SETS

10 Tempo Chin-Ups (2121)

10 Tempo Push-Ups (22×1)

1:00 Ring FLR Hold

(No Measure)

Workout

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here