Announcements

SIGN UP NCFIT MID-YEAR MINI-COMP

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Up-Downs

10 Scap Pull-Ups

10 Alt. Lunges

10 Alt. DB Bent Over Row

Into…

1 ROUND

5 Up-Down + Push-Up

10 Kip Swings

10 Alt. Step-Ups

10 Alt. DB Plank Row

Into…

1 ROUND

5 Burpees

10 Dynamic Kip Swings

10 Box Jumps

5 DB Renegade Rows

Workout – All

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – Burpees to Target*

1:00 – Gymnastic Pull Option**

1:00 – Box Jumps (24/20)

1:00 – DB Renegade Rows (Athlete Choice)

-Rest 1:00 b/t Sets-

*Target is 6″ above standing reach

**Pulling Options…2

Ring Row

Jumping Pull-Up

Pull-Up (Kipping or Strict)

(Score is Total Reps)

Post-Workout Strength – All

Bench Press (10-10-10*)

*Start Light and build to Moderate. All Sets unbroken and with a clear :01 pause at the top and bottom.

(Score is Weight)