Friday

23
Aug

Friday

CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES (:45 ON/:15 OFF)

MIN 1: Reverse Lunges

MIN 2: Kip Swings

MIN 3: Step-Overs

MIN 4: Kip Swings

MIN 5: Tuck-ups

MIN 6: Hollow Body to Supermans

Strength

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Deadlift (4-4-4-4-4)

EVERY 2:00 x 5 SETS*

4 Deadlift

*Start heavier and end heavier than last week.

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(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES*

5 Deadlifts (205/145)|(135/95)

7 Box Jump Overs (24/20)

9 Toes to Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off each set.

(Score is Total Rounds + Reps)