CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (5:00 CAP)

12 Step-ups

100m Run

12 DB Deadlifts

12 Ring Rows

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – :40 DB Goblet Box Step-ups

MIN 2 – :40 DB Pull-Overs

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

200m Run

10 DB Hang Power Cleans (35/25)|(25/15)

10 Box Jumps (24/20)

(Score is Rounds + Reps)