CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES

MIN 1 – :45 Bike (EZ)

MIN 2 – :45 Shoulder Taps

MIN 3 – :45 Bike (Mod)

MIN 4 – :45 Up-Downs

MIN 5 – :45 Bike (Mod-hard)

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 10 KB Z-Press

MIN 2 – 12 Alt. KB Floor Press

MIN 3 – :40 DBL OH KB Hold

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

50 Sit-Ups

30/25 Cal Bike

40 Sit-Ups

20/15 Cal Bike

30 Sit-ups

(Score is Time)