CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :45 Box Step-Ups

MIN 2 – :45 Up-Downs

MIN 3 – :45 Barbell Strict Press

MIN 4 – :45 Burpees

MIN 5 – :45 Box Jump Overs

Strength

Push Jerk (4-4-4-4-4-4-4-4-4-4)

EMOM x 10 MINUTES*

4 Push Jerks

*Start light and build to moderate-heavy

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 Push Jerks (95/65)|(65/45)

30 Box Jump Overs (24/20)

200m Run

20 Push Jerks (115/75)|(75/55)

20 Box Jump Overs

200m Run

10 Push Jerks (135/95)|(95/65)

10 Box Jump Overs

200m Run

(Score is Time)