CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

4 ROUNDS (5:00 CAP)

12 Alt. Lunges*

10 Ring Rows

8 Deadbugs

:30 Bike (MOD)

*Rounds 3&4: Complete Alt. Lunges w/ empty barbell on back.

Strength

Metcon (Weight)

3 SETS

7/7 Back Rack Forward Lunges*

1:30 Hollow Body Hold

-Rest As Needed b/t Sets-

*Keep weight light-moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

40-30-20-10

Alt. Back Rack Forward Lunges (75/55)|(45/35)

30-25-20-15*

Cal Bike

20-15-10-5

Pull-Ups

*Alt. Calories: 25-20-15-12.

(Score is Time)