CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Run

10 Single DB Upright Row

200m Row

10 Kip Swings

10 Slam Balls

Strength

Front Squat (5-5-5-5-5-5-5-5)

EMOM x 8 MINUTES*

5 Front Squats

*Start Light end Moderate or start Moderate and stay Moderate across.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

7 Front Squats (95/65)|(65/45)

7 Up-Downs

7 Box Jump Overs (24/20)

-Rest 1:30-

AMRAP x 4 MINUTES

5 Front Squats (115/75)|(75/55)

5 Burpees

5 Box Jump Overs

-Rest 1:30-

AMRAP x 3 MINUTES

3 Front Squats (135/95)|(95/65)

3 Bar Facing Burpees

3 Box Jump Overs

(Score is Rounds + Reps)

KG BB 1: (42.5/30)|(30/20)

KG BB 2: (50/35)|(35/25)

KG BB 3: (60/42.5)|(42.5/30)