CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

1 ROUND

30 Jumping Jacks

Scap Push-ups

8/8 SA DB Strict Press

Into…

1 ROUND

30 Jumping Jacks

10 Up-Downs

7/7 DB Push Press

Into…

1 ROUND

30 Jumping Jacks

6 Burpees

6/6 DB Push Jerks

Strength

Metcon (Weight)

4 SETS*

5 Single Arm DB Push Press

+

4 Single Arm DB Push Jerk

+

3 Single Arm DB Split Jerk

*Complete complex on right side and immediately complete complex on left side.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 8 DB Shoulder to OH (Athlete Choice)*

MIN 2 – 16/13 Cal Bike

*Weight should be moderate-heavy to heavy.

(Score is Weight)