CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

TABATA (8 ROUNDS, :20 ON // :10 OFF)

MOVT 1 – Single-Unders*

MOVT 2 – Hollow Hold

MOVT 3 – Lunge – Lunge – Squat

MOVT 4 – Alt. Shoulder Taps

* Progress to Double-Unders or practice of Double-Unders

Strength

Metcon (No Measure)

3 SETS

1:15 Max Banded Curls

1:15 Max Banded Tricep Pull-Downs

1:15 Max Banded Lat Pull-Downs

-Rest 1:15 b/t Sets-

(No Measure)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

30 Double Unders

10 DB Goblet Squats (50/35)|(35/20)

-Hard Cap 10:00-

(Score is Time)