Saturday

12
Oct

Saturday

CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

5 Slam Ball Deadlifts

10 Alt. Plank Slam Ball Rolls*

5 Slam Ball Ground to Overhead

20 Slam Ball Russian Twists

*Start in a Plank position with the Slam Ball off to the right side with the arm extended, palm on top of the ball; then roll the ball to the left side and remain in the Plank position.

Post-Workout Strength

Metcon (Weight)

4 SETS

15-20 DBL DB Skull Crushers*

15-20 Empty Bar Reverse Grip Curls

-Rest :30 b/t Sets-

*Complete reps laying on the ground.

(Score is Weight)

Workout

Metcon (3 Rounds for time)

3 SETS

16-12-8

Push Press (75/55)|(55/35)

Slam Balls (20/10)

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)