CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Bike (EZ Pace)

10 PVC Pass Throughs

10 Med Ball Front Squats

Into…

2 ROUNDS

:30 Bike (Mod Pace)

10 Alt. PVC Around-the-World

10 Med Ball Thrusters

Strength

Metcon (Weight)

EVERY 1:30 x 7 SETS*

1 Snatch Pull

+

1 Hang Power Snatch

*Start light and build to a moderate weight above your workout weight.

(Score is Weight)

Workout

“THE THREE WISELADIES” (Time)

3 ROUNDS FOR TIME
15 Hang Power Snatches (95/65)|(65/45)
25/20 Cal Bike
35 Wall Balls (20/14)|(14/10)

(Score is Time)

KG BB: (42.5/30)|(30/20)
KG WB: (9/6)|(6/5)
NOTE: New Benchmark. Remix of The Three Wisemen.