Friday

24
Mar

Friday

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)