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CrossFit Mettle and Honor – NCX
Warm-Up
Warm-Up (No Measure)
EMOM x 6 MINUTES*
MIN 1 – :45 Row (EZ/Mod → Mod/Hard)
MIN 2 – :45 WB Ground to OH → WB Thrusters
MIN 3 – :45 Inch Worms + Push-Up → Up-Downs
*Arrows denote a change in movement in Round 2 of the EMOM.
Workout
“TWENTY TWENTY WHO?” (Time)
EMOM UNTIL COMPLETION*
MIN 1 – 15/12 Cal Row
MIN 2 – 22 Wall Balls (20/14)|(14/10)
MIN 3 – Max Burpees*
MIN 4 – Rest
*Rotate the movements OTM until 123 Burpees (Get it…1/23) have been completed…
(Score is Time)
KG WB: (9/6)|(6/5)
Note: New Benchmark
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 35 MINUTES*
50/40 Cal Row
50 Wall Balls (20/14)|(14/10)
25 Synchro Burpees
*P1 works while P2 rests. Burpees are performed together. Split all other work as needed.
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)