CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

2/2 DB Bent Over Row

3/3 SA DB Russian Swing

4/4 SA DB Strict Press

5 Burpees

Strength

Push Press (8-6-6*)

8-6-6*

Push Press

*Build to a Heavy weight. Complete :20-:30 Top of the Ring Hold after each Set.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

3-6-9-and so on…

Push Press (95/65)|(65/45)

Ring Rows

Dips*

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

-Rest 2:00-

Metcon (Time)

5 ROUNDS FOR TIME

6 Push Press

6 Pull-Ups

6 Dips*

*Athletes can use a Box or Rings for Dips.

(Score is Time)