CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM X 6 MINUTES

MIN 1 – :40 Single Unders

MIN 2 – :40 Scap Push-ups

MIN 3 – :40 Single Unders

MIN 4 – :40 Push-ups

MIN 5 – :40 Single Unders

MIN 6 – :40 Wall Ball Front Squats

Strength

Bench Press (5-5-5)

5-5-5

Tempo Bench Press (2111)

(Score is Weight)

Workout

Metcon (No Measure)

AMRAP x 6 MINUTES

30 Double Unders

15 Wall Balls (20/14)|(14/12)

7 Hand Release Push-ups

-1:00 Rest-

AMRAP x 6 MINUTES

30 Double Unders

15 Wall Balls

7 Hand Release Push-ups

(Score is Rounds + Reps)