Saturday

21
Sep

Saturday

CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Jog

5/5 Single Arm KB Sumo Deadlift

10 Slam Balls

:30 Slam Ball Overhead Hold

Strength

Metcon (Weight)

4 SETS*

10/10 DBL KB Strict Press*

100′ KB OH Walk**

-Rest :30 b/t Sets-

*Athlete will Front Rack both KBs and complete 10 reps on one side with the other KB in the FR position. They will then switch sides.

**Athletes will hold one KB overhead and one in the FR position, walk 50′, switch sides and walk 50′ back.

(Score is Weight)
Perfrom Post-Workout

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

400m Run

10/10 KB Hang Clean (Athlete Choice)

20 Slam Balls (20/10)

(Score is Rounds + Reps)

Optional Finisher

Metcon (Time)

FOR TIME (OR NOT FOR TIME!)

5k Run to Support the Ultimate Hawaiian Trail Run

(Score is Time)