CrossFit Mettle and Honor – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8 Barbell or DB Goblet Good Mornings

8 Kipping Swings or Single DB Bent Over Rows

8 V-ups or Tuck-ups

8 Barbell or Single DB RDLs

Strength

Sumo Deadlift (8-6-4-8-6-4)

8-6-4-8-6-4

Sumo Deadlift*

*Second set of 8-6-4 should be heavier than your first set of 8-6-4

(Score is Weight)

Strength – HOME

Metcon (Weight)

STRENGTH

16-12-8-16-12-8

Slow DB Sumo Deadlifts

(Score is Weight)

Workout

Metcon (3 Rounds for time)

3 SETS

12-10-8

Deadlifts (185/125)|(115/75)

Toes 2 Bar

-1:30 Rest b/t Sets-

(Score is Each Set for Time)

Workout – HOME

Metcon (3 Rounds for time)

3 SETS

20-15-10

DB Deadlifts

Alt. V-ups

-1:30 Rest b/t Sets-

(Score is Each Set for Time)