CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 7 MINUTES

MIN 1 – :40 Mountain Climbers

MIN 2 – :40 Good Mornings

MIN 3 – :40 Up-Downs

MIN 4 – :40 Bird Dogs

MIN 5 – :40 KB Goblet Reverse Lunges

MIN 6 – :40 KB Deadlifts

MIN 7 – :40 Burpees

Strength

Metcon (Weight)

4 SETS*

6/6 Single Leg Barbell RDL

6/6 Front Rack Barbell Reverse Lunges

*Keep weight light.

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 14 MINUTES*

MIN 1 – 6 Deadlifts (Athlete Choice)

MIN 2 – 12 Burpees Over Bar

*Stay at same weight for first 4 sets, moderate-heavy. Option to increase last 3 sets each round.

(Score is Weight)