CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Bike

MIN 2 – :45 Up-Downs

MIN 3 – :40 Good Mornings

Strength

Deadlift (5-5-5-5)

5-5-5-5

Tempo Deadlift (1111)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

12/10 Cal Bike

10 Deadlifts (135/95)|(95/65)

10 Slam Balls (20/10)

12/10 Cal Bike

10 Deadlifts

10 Burpees

(Score is Rounds + Reps)