CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

TABATA (8 ROUNDS, :20 ON/ :10 OFF)*

MVMT 1 – Single-Unders

MVMT 2 – Kip Swings

MVMT 3 – Burpees

MVMT 4 – DB Deadlifts

*By the end of all 8 rounds, each movement should have been completed twice

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

7-10 Strict Chin-Up

25 Banded Row

1:00 Double Under Practice

-Rest As Needed b/t Sets-

(No Measure)

Workout

“PUMPKIN SPICE LATTE” (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

3 DB Burpees (50/35)|(35/20)

7 Pull-ups

21 Double Unders

(Score is Rounds + Reps)