CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8 Barbell Clean Deadlifts

8/8 Slow Tempo Elbow Punches

8 Lunge + Twist + Kang Squats

100m Run

Strength

Metcon (Weight)

5 SETS*

10 Bench Press

10 Strict Pull-Ups

*Keep weight moderate.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 3 MINUTES

2 Strict Pull-Ups

4 Hand Release Push-Ups

6 Box Jumps (30/24)|(24/20)

*Pick up where you left off.

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)