Announcements

Gym X-Mas party this Saturday Dec 10th at 6:30 PM. We hope you all can stop by for fun and some laughs, Coach Cathy is requesting you bring a Oven Mit for a Christmas Game!

CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

15 Air Squats

10 Box Step Overs

5 MB Push Press Shots to Target

Into…

2 ROUNDS

15 MB Front Squats

10 Box Jumps

5 Wall Balls

Strength

Front Squat (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 2-Rep*)

*Re-Test Day!

(Score is Weight)

Week 10 of 11

Workout

Metcon (Time)

FOR TIME

50 Wall Balls (20/14)|(14/10)

into…

4 ROUNDS

12 Box Jump Overs (24/20)

12 Push Press (115/75)|(75/55)

into…

50 Wall Balls

(Score is Time)

KG WB: (9/6)|(6/5)

KG BB: (52.5/35)|(35/25)