CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

5/5 Single Arm KB DL

:30 Hollow Hold

5 Burpees Over KB

:30/:30 Single Arm OH KB Hold or Carry

5/5 Single Arm KB Russian Swing

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 6/6 Slow Hanging Oblique Twists

MIN 2 – 7-10 Hang KB Snatches (R)*

MIN 3 – 7-10 Hang KB Snatches (L)

*Start light and build to workout weight.

(No Measure)

Workout

Metcon (Weight)

4 SETS

10 KB Snatches (R) (53/35)|(35/26)

10 SA KB Russian Swings (R)

10 KB Snatches (L)

10 SA KB Russian Swings (L)

15 Burpees

-Rest 1:00 b/t Sets-

(Score is Weight)