CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 1 MINUTE

Max Alt. Lunges

Into…

EMOM x 4 MINUTES

12 Air Squats into Max Single Unders

Strength

Front Squat (4×5)

ON A 12:00 RUNNING CLOCK…

4×5

Front Squat*

*Moderate-heavy for all sets

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

100 Double Unders

30 Front Squats (95/65)|(65/45)

15/12 Cal Row

75 Double Unders

20 Front Squats (115/75)|(75/55)

15/12 Cal Row

50 Double Unders

10 Front Squats (135/95)|(95/65)

15/12 Cal Row

(Score is Time)