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CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

TABATA*

MVMT 1: Bootstrap Squats → Pause Squats → Air Squats → Jumping Air Squats

MVMT 2: Single Unders → Big Singles → Fast Singles → Single-Single-Double Unders

*Alternate between movements and progress through the arrows each round

Into…

TABATA*

MVMT 1: Strict Press → Push Press

MVMT 2: Scap Pull-Ups → Kip Swings

*Alternate between movements and progress through the arrows at the halfway point

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 6 Thrusters*

MIN 2 – 8 Strict Pull-Ups**

*Start at workout weight and build every other set.

**Option for Banded Pull-Ups

(Score is Weight)

Workout

“FRAN-LADDER” (AMRAP – Rounds and Reps)

ON A 14:00 RUNNING CLOCK…
200 Double Unders

Then AMRAP in Remaining Time of…
15 Pull-Ups
15 Thrusters (95/65)|(65/45)

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)
NOTE: New Benchmark

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Empty Barbell Curls

10 Alt. Windshield Wipers

(No Measure)