CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS (5:00 Cap)

10 Scap Push-Ups

5 Push-Up to Pike

10 Alt. Reverse Lunges

5 Tempo Air Squats w/ Arms Raised*

*Arms straight out in front, focus is keeping them at the same level and not bowing forward.

Strength

Front Squat (1×3)

“NCX BASELINE II”

(Test Flight! Jan 2021 Launch)

I. ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Front Squat

(Score is Weight)

Shoulder Press (1×3)

“NCX BASELINE II”

(Test Flight! Jan 2021 Launch)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Strict Press

(Score is Weight)

Workout

“NCX BASELINE II.II (Test)” (AMRAP – Reps)

“NCX BASELINE II.II”

(Test Flight! Jan 2021 Launch)

II. AMRAP x 3 MINUTES

Max Burpees

(Score is Reps)