CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :45 Reverse Lunges

MIN 2 – :45 Cal Bike (EZ Pace)

MIN 3 – :45 Plate Deadlifts

MIN 4 – :45 Cal Bike (Mod Pace)

MIN 5 – :45 Plate Ground to Overhead

Strength

Deadlift (6-6-6)

6-6-6*

Deadlift

*Start and end heavier than last week.

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 4 MINUTES

12/10 Cal Bike

Into…

EMOM x 3 MINUTES

10 Deadlifts (Athlete Choice)*

Into…

EMOM x 4 MINUTES

12/10 Cal Bike

Into…

EMOM x 3 MINUTES

10 Deadlifts

*Weight should be moderate-heavy to heavy.

(Score is Weight)