CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

150m Row → Legs + Body only (arms remain straight)

25ft. Bear Crawl

25ft. Quad Crawl

Into…

2 ROUNDS

200m Row → Legs + Body + Arms (½ Slide Forward)

25ft. Heel Walk

25ft. Toe Walk

Into…

2 ROUNDS

250m Row → Full Stroke

5 Inch Worm + Push-Up

10 Alt. SLOW Deadbugs

Strength

Shoulder Press (6-4-2-4-6*)

*Build to a Heavy set of 2. The second sets of 4 & 6 should be heavier than the first.

(Score is Weight)

Workout

Part 1 (Time)

ON A 5:00 RUNNING CLOCK…

1,000m Row

-Rest w/ Time Remaining-

(Score is Time)

-Rest 3:00 b/t Part 1 & Part 2-

Part 2 (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

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

15/12 Cal Row

20 Sit-Ups

(Score is Rounds + Reps)

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