CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

4/4 SA Ring Row

8 Slow Air Squats

8 Inchworm + Push-Up

8 Glute Bridges

Strength

Deadlift (1×3)

“NCX BASELINE III”

(Test Flight! Jan 2021 Launch)

I. ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Deadlift

(Score is Weight)

Workout

“NCX BASELINE III.II (Test)” (AMRAP – Rounds and Reps)

II. AMRAP x 10 MINUTES

5 Strict Pull-ups or 7 Ring Rows

10 Hand Release Push-ups

15 Air Squats

(Score is Rounds + Reps)