CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY (5:00 CAP)

10 Good Mornings

10 Reverse Lunges

10 Step-overs

200m Row

Strength

Deadlift (6-6-6)

6-6-6*

Deadlift

*Start moderate-heavy build to heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

12/10 Cal Row

12 Deadlifts (185/125)|(135/95)

12 Box Jump Overs (24/20)

(Score is Rounds + Reps)