CrossFit Mettle and Honor – NCX
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES (:45 WORK / :15 REST)
MIN 1 – Row*
MIN 2 – SA Suitcase KB DL (KB to outside of foot)
MIN 3 – Russian KBS
MIN 4 – Alt. Deadbugs
REPEAT!
*Round 1 – Arms only
Rounds 2 – Arms body
Round 3 – Half slide
Round 4 – Full slide
Strength
Deadlift (8-6-6)
8-6-6*
Deadlift
*Build to a Heavy weight.
(Score is Weight)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
1000m/800m Row
35 Toes to Bar
15 Deadlifts (225/155)|(155/105)
(Score is Time)
KG BB: (100/70)|(70/55)