CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

400m Jog

INTO LINE DRILLS (~25ft. increments)

Toe Walk → Heel Walk

Karaoke → High Knees

Bear Crawl → Quad Crawl

INTO 2 ROUNDS

6 Up-Downs → Burpees

6/6 Hammer Curls → 6 DB Hang Muscle Cleans

6 Hollow Rocks

*The arrow denotes switching movements in the second round.

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 20 MINUTES

MIN 1&2 – AMRAP of…24 Double Unders + 6 Alt. DB Devil’s Clean (50/35)|(35/20)*

MIN 3 – 200m Run

MIN 4 – Rest

*Start from the beginning every round.

(Score is Lowest Rounds + Reps)

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

Partner Finisher

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

800m Run*

*Partners alternate every 100m until complete 800m total.

(Score is Time)