CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :45 Forward Lunge + Twist

MIN 2 – :45 Up-Downs

MIN 3 – :45 Wide Stance Good Mornings

MIN 4 – :45 Slow Air Squats

MIN 5 – 200m Run

Strength

Back Squat (10RM)

ON A 15:00 RUNNING CLOCK…

Find 10RM Back Squat

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

100m Run

8 Back Squats (95/65)|(65/45)

6 Hang Power Cleans

(Score is Rounds + Reps)