CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

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

MVMT 1 – Push-Up to Pike

MVMT 2 – Alt. DB Deadlifts

MVMT 3 – Cat/Cows

MVMT 4 – Single DB Hollow Hold

(then repeat!)

Strength

Metcon (No Measure)

FOR QUALITY

15-12-12-10-10*

Supinated Barbell Bent Over Rows

*Start moderate and end moderate-heavy.

(No Measure)

Workout

Metcon (Time)

3 SETS

30 Alt. DB Snatch (50/35)|(35/20)

20 DB Hang Cleans

10 DB Shoulder to OH

-Rest 1:30 b/t Sets-

(Score is Time)