CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Mountain Climbers

:30 Lunges

:30 Good Mornings

Into…

2 ROUNDS

:30 Step-Ups

:30 Up-Downs

:30 Air Squats

Strength

Back Squat (8-8-8)

8-8-8*

Back Squats

*Build to a Moderate-Heavy weight. Complete 6/6 DB Goblet Step-Ups after each Set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 Back Squats (135/95)|(95/65)

50 Up-Down Box Jump Overs (20)

30 Back Squats

(Score is Time)

KG BB: (60/42.5)|(42.5/30)