NCX – Fri, Dec 23

21
Dec

NCX – Fri, Dec 23

Announcements

NO CLASSES FRIDAY 12/23

CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

EMOM x 4 MINUTES

MIN 1 – Row (22 S/M – 24 S/M)

MIN 2 – 5/5 KB Suitcase DL + 10 Russian Swings

Into…

EMOM x 4 MINUTES

MIN 1 – Row (26 S/M – 28 S/M)

MIN 2 – 25m/25m Suitcase Carry

Workout

“SON OF A NUTCRACKER” (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES
100m Suitcase Carry (70/53)|(53/35)
200/150m Row*
15 Russian KB Swings

*Row increases 100m after each full round. Round 1 is 200/150, Round 2 is 300/250 and so on…

(Score is Total Rounds + Reps)

KG KB: (32/24)|(24/16)
Note: New Benchmark

Partner Finisher

IN TEAMS OF 2 OR 3… (Distance)

AMRAP x 12 MINUTES

Max Meters Row*

*Alternate Partners as needed to complete the most meters in the time period.

(Score is Total Meters)