CrossFit Mettle and Honor – NCX (TEENS)

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR TIME (8:00 CAP)

10 Up-Downs

10 Single DB Front Squat

10 Single DB Push Press

10 Single DB Thruster

:30 Cal Bike

Strength

Back Squat (Heavy 5-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a 5-Rep Heavy Back Squat

(Score is Weight)

Workout

THIGHNEL RICHIE (Calories)

ON A 12:00 RUNNING CLOCK…

5 ROUNDS

10 Burpees to a Target*

20 Wall Balls (20/14)|(14/10)

then…

Max Cal Bike with remaining time

*Ideally, 6″ above standing reach.

(Score is Cals)

KG WB: (9/6)|(6/5)