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CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

2 ROUNDS*

1:30 Row (increase pace every :30)

5/5 Moose Antlers → 5 Push-Up to Pike

8 Up-Down Step-Overs → 8 Burpee Box Jump Overs

10 Alt. BW Lunges → 10 Empty Barbell Front Rack Alt. Lunges

*Arrows denote movement change for Round 2.

Strength

Shoulder Press (8-6-4-6-8*)

*Build to a Moderately Heavy set of 4. The second sets of 6 & 8 should be heavier than the first.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 12/10 Cal Row*

MIN 2 – 8 Burpee Box Jump Overs (24/20)

MIN 3 – :45 Max Reps Alt. Front Rack Lunge (115/75)|(75/55)

MIN 4 – Rest

*After each full round add 2 Cals. Ex. R1=12/10, R2=14/12, and so on.

(Score is Lowest Reps of Lunges)

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