CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Wall Ball Front Rack Reverse Lunges

10 Wall Ball Strict Press

10 Wall Ball Front Squats

10 Wall Ball Push Press

5 Burpees

Strength

Metcon (Weight)

EMOM x 4 MINUTES

6 Deadlifts

Into…

EMOM x 3 MINUTES

4 Deadlifts

Into…

EMOM x 2 MINUTES

2 Deadlifts

*Goal is to increase every minute. Start moderate, end heavy.

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(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Deadlifts (185/135)|(135/95)

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

200m Run

-Hard Cap 16:00-

(Score is Time)