CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

CHIPPER STYLE

1:00 Bike (EZ)

10 Up-Downs

10 Sumo DB Deadlifts

10 Step Ups

10 Scap Pull-Ups

1:00 Bike (Mod)

8 Burpees

8 DB Push Press

8 Step Overs

8 Ring Rows

1:00 Bike (Hard)

6 DB Burpees

6 DB Hang Snatch

6 DB Step Overs

6 Kip Swings

Workout

REINDEER GAMES (Time)

FOR TIME

150/100 Cal Bike

75 Pull-Ups

50 DB Box Step Overs (50/35)|(35/20)/(24/20)

25 DB Devil’s Press

*Athlete may partition reps as needed.

(Score is Time)

KG DB: (22.5/15)|(15/10)
Last Seen: 12/25/21

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

8 Pull-Ups

6 DB Box Step Overs (50/35)|(35/20)/(24/20)

4 DB Devil’s Press

*While P1 works through 8 Pull-Ups + 6 Step Overs + 4 Devil’s Press, P2 Accumulates Max Cals on the Bike. Once P1 finishes, Partners will Switch.

(Score is Total Cals on Bike)

KG DB: (22.5/15)|(15/10)