CrossFit Mettle and Honor – NCX

Warm-up

Metcon (No Measure)

AMRAP x 6 MINUTES

8 Scap Push-Ups

8/8 Slow Split Squats

8 Single DB BOR

8/8 SA DB Strict Press

Strength

Metcon (Weight)

5 SETS FOR QUALITY

10/10 SA DB Incline Bench Press

1:00 Ring Body Saw

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – DB Floor Press (35/20)|(20/15)

-Rest :15-

1:00 – DB Goblet Lunges

-Rest :15-

1:00 – DB Renegade Rows

-Rest :15-

1:00 – DB Up-Downs

-Rest :15-

(Score is Reps)