CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 7 MINUTES

MIN 1: :45 Single Unders

MIN 2: 10/10 SA DB Deadlifts

MIN 3: :45 High Jump Single Unders

MIN 4: 20 PVC Deadlifts

MIN 5: :45 Double Under/Attempts

MIN 6: 20 Reverse Lunges

MIN 7: :45 Moderate Sprint on Bike

Strength

Deadlift (10-10-10-10-10-10)

EVERY 1:30 x 6 SETS

10 Deadlift

(Score is Weight)

Workout

Metcon (4 Rounds for time)

EVERY 4:00 x 4 SETS

50 Double Unders

15/12 Cal Bike

10 Deadlifts (185/125)|(155/115)

50 Double Unders

(Score is Each Set for Time)