CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

1:00 Singles

10 Pike to Push Up

15 Good Mornings

:30 Singles

20 Alt. DB Sumo Deadlifts

20 Reverse Lunges

Strength

Metcon (Weight)

5 SETS*

8 Sumo Deadlift

6/6 Explosive Bulgarian Split Squats**

*Keep weight Moderate-Heavy.

**Option to use two light DB’s in the suitcase position.

-Rest As Needed b/t Sets-

MUST USE DOUBLE OVERHAND GRIP

(Score is Weight)

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
-12 MIN HARD CAP-