CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK..

4 SETS

7 Slow Deadbugs or Quad Heel Taps

7 Arm Haulers

7/7 SA KB/DB Deadlift*

7/7 SA KB/DB Strict Press w/ pause OH

*KB/DB to the outside of the foot.

Strength

Metcon (AMRAP – Rounds and Reps)

DEATH BY HSPU 12MIN CAP

Work on HSPU Progression for 5-7 min and choose one for the death by

Workout

Metcon (5 Rounds for time)

EVERY 4:00 x 5 SETS

20 Sit-Ups

20 Slam Balls (30/20)|(20/10)

10 Hand Release Push-Ups

10 S2OH (115/75)|(75/55)

(Score is Each Set for Time)

Rx+ HSPU