CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS (5 MINUTE CAP)

25 Jumping Jacks

5 Upright rows

5 Strict Press

10 Step Ups

5 *Burpees (SLOW)

*Slow burpee, perform an air squat, then into a plank into a strict push up and back up

Workout

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina KIA November 14, 2011 in Baghdad, Iraq

Zeus (Time)

3 Rounds For Time:

30 Wall Ball Shots (20/14 lb)

30 Sumo Deadlift High-Pull (75/55 lb)

30 Box Jump (20 in)

30 Push Presses (75/55 lb)

30 calorie Row

30 Push-Ups

10 Back Squats (bodyweight)
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here

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