CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

4 Bootstrappers

4 Alt. Cossack Squats

4 Up-Downs

Into…

AMRAP x 4 MINUTES

4 BW Kang Squats

4 Narrow or Sumo Stance Squats*

4 Burpees

*Alternate b/t narrow stance and wide stance Squats each round.

Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES

20 Air Squats

15/12 Cal Row

-Rest 1:00-

AMRAP x 7 MINUTES

20 Air Squats

15/12 Cal Row

10 Burpees

*Each cal counts as one rep.

(Score is Total Reps)

Partner Finisher

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

2,000m Row

*Switch every 250m. While P1 is Rowing, P2 is in a Hollow Hold or Tuck Hold.

(Score is Time)