CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 Rounds (5:00 CAP)

35 Single Unders*

:30 Tuck Hold

7/7 SA DB Upright Row

7 Burpees

*Round 2 – Big Jump Singles. / Round 3 – Double Attempts

Strength

Bench Press (10-10-10)

10-10-10*

Wide Grip Bench Press

*Keep weight light to moderate.

(Score is Weight)

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

500m/400m Row

:40 Max Double Unders

20 KB Upright Rows (35/26)|(26/18)

20 Slow Deadbugs

100′ Plate Gun Walk (45/35)|(35/15)

-Rest :30 b/t Sets-

(No Measure)