Friday

3
Jan

Friday

CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

5/5 Staggered Stance Good Mornings

7/7 Single Ring Ring Rows

10 Knee Push-ups

7/7 Curtsey Squats

Strength

Deadlift (1×3)

“NCX BASELINE III”

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)