CrossFit Mettle and Honor – NCX (TEENS)

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 CAP)

200m Run

8 Push-Up to Pike

8 Lunge + Lunge + Up-Down

16 Hollow Rocks

Strength

Push Press (5-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a 5-Rep Heavy Push Press

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

30 DB Suitcase Lunges (25/15)|(15/10)

15 Push Press (75/55)|(45/25)

(Score is Time)

KG DB: (22.5/15)|(15/9)

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