CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

IN TEAMS OF 2 (OR SOLO) …

2 ROUNDS

P1: 200m Med. Ball Run

P2: 10 Air Squats + 10 Glute Bridge-Ups + Hollow Hold until partner comes back

Extended Warm-up

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 5 Back Squats*

MIN 2 – :40 Row**

*Increase weight each set. Set 3 should be workout weight, Set 4 should be slightly above.

**Increase pace each set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

1500m/1200m Row

20 Back Squats (135/95)|(95/65)

1000m/800m Row

15 Back Squats

500m/600m Row

10 Back Squats

-Hard 20:00 Cap-

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

2000m Row

40 Back Squats (135/95)|(95/65)

1500m Row

30 Back Squats

750m Row

20 Back Squats

*Partners will switch every 250m. Split Back Squats as needed.

(Score is Time)