CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

400m Run

Into…

3 ROUNDS*

10 Knee Push-Ups → 10 Push-Ups → 10 BB Strict Press

10 Air Squats → 10 Alt. Jumping Lunges → 10 Alt. Empty BB Front Rack Lunges

10 BB Elbow Punches → 10 Hang Muscle Cleans → 10 Hang Power Cleans

*Arrow denotes a change in movement from round to round.

Strength

Push Press (ON A 15:00 RUNNING CLOCK…
Build to a Heavy 2-Rep)

Re-Test Day!

(Score is Weight)

Week 11 of 11

Workout

PROTOTYPE (Time)

FOR TIME

800m Run

Into…

4 ROUNDS

21 Push-Ups

14 Front Rack Lunges (115/75)|(75/55)

7 Hang Power Cleans

Into…

800m Run

(Score is Time)

KG BB: (52.5/35)|(35/25)
Last Seen: 11/6/22