CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

:45 Cal Bike

8/8 Single Ring Supinated Ring Rows

8 Strict Burpees*

16 Bodyweight Lunges

*Strict Burpee = Hands to Floor + Jump Back to Top of Push-Up Pos. + Perfect Push-Up + Jump Feet Up + Stand.

Strength

Metcon (Weight)

EVERY 3:30 x 3 SETS

20 Alt. Incline DB Bench Press*

15 Supinated Ring Rows**

*Alt. DB must stay in a locked out position.

**Athletes have the option to complete Barbell Inverted Rows.

(Score is Weight)

Workout

Metcon (Calories)

EMOM x 5 MINUTES

5 Push-Ups

10 Front Rack Lunges (95/65)|(65/45)

-Rest 1:00-

AMRAP x 3 MINUTES

Max Cal Bike

-Rest 1:00-

EMOM x 5 MINUTES

5 Push-Ups

10 Front Rack Lunges (95/65)|(65/45)

(Score is Cals)

KG BB: (42.5/30)|(30/20)