CrossFit Mettle and Honor – NC45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Row or Cardio Choice

MIN 2 – :45 Scap Push-Up

MIN 3 – :45 Row or Cardio Choice

MIN 4 – :45 Single DB Bent Over Row

MIN 5 – :45 Row or Cardio Choice

MIN 6 – :45 Single DB Swing

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

10 Wide Grip Inverted Rows

10 Deficit Push-ups

30 Alt. V-ups

-Rest 1:30 b/t Sets-

(No Measure)

Strength – HOME

Metcon (No Measure)

3 SETS FOR QUALITY

10 DB Supinated Bent Over Rows

10 Deficit Push-ups

30 Alt. V-ups

-Rest 1:30 b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

25-20-15

Pull-ups

15-20-25

Cal Row

20-20-20

Kettlebell Swing (53/35)|(35/26)

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

25-20-15

DB Bent Over Rows

15-20-25

Weighted Sit-ups

20-20-20

DBL DB Swing

(Score is Time)