CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1 ROUND

200m Row

15 Air Squats

10 Strict Press

Into…

2 ROUNDS

200m Row

10 Front Squats

10 Push Press

Strength

Thruster (7-5-5-3-3)

7-5-5-3-3*

Thruster

*Start weight moderate and end moderate-heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-18-15-12-9-6*

Thrusters (115/75)|(75/55)

*Complete 15/12 Cal Row after each set.

-Hard Cap 16:00-

(Score is Time)