Saturday

29
Jun

Saturday

CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Scap Pull ups + 5 Kips Swings

5 Barbell Good Mornings

10 Hollow Rocks

10 Step Ups

Workout

45 MIN CAP!

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
45 MIN CAP!!!

Women’s Rx Deadlift 185#, KB 55#, OHS 85#, BoxJump 20″, DB Squat Clean 35#

Intermediate

20 Deadlifts (185#/135#)

400 Meter Run

20 KB Swing (55#/35#)

400 Meter Run

20 Overhead Squat (95#/65#)

400 Meter Run

20 Burpees

400 Meter Run

20 Pull-Ups

400 Meter Run

20 Box Jumps (20/16)

400 Meter Run

20 Dumbbell Squat Cleans (35#/25#)

400 Meter Run