CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 CAP)

6/6 SA KB Deadlift

5/5 SA Russian KB Swing

10 Box Step-Ups

:30 Hollow Hold

:30 Superman Hold

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :15 Active Hang + :15 Kip Swing

MIN 2 – 5-10 Strict Gymnastics Pulls*

MIN 3 – :45 Bike (EZ)

*Gymnastic Pull Options…

Ring Row

Vertical Ring Row

Elevated Ring Row

Strict Pull-Up

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

4-6-8 and so on…

Box Jump Overs (24/20)

Ring Rows

Box Dips

*Complete a :30 DBL KB FR Hold (53/35)|(35/26) after each round.

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)