CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES (:45 ON/ :15 OFF)

MIN 1 – Lunges

MIN 2 – Alt. DB Deadlifts

MIN 3 – Single DB Strict Press

MIN 4 – Alt. Bird Dogs

MIN 5 – Slow Deadbugs

Strength

Bench Press (5-4-3-5-4-3)

5-4-3-5-4-3*

Bench Press

*Keep weight moderate-heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 11 MINUTES

10 Alt. DB Power Cleans (50/35)|(35/20)

50′ OH Walking Lunges (R)*

15 Sit-Ups

50′ OH Walking Lunges (L)

*If unable to Lunge for distance complete 14 OH Lunges.

(Score is Rounds + Reps)