CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

50m High Knees

50m Butt Kickers

5/5 Single Arm Russian KBS

5/5 Single Arm Ring Row

10 Alt. Deadbugs

10 Alt. Quad Bird Dogs

Strength

Metcon (No Measure)

EVERY 3:00 x 4 SETS

5-7 Strict Chin-Ups

15/15 SA Banded Rows

(No Measure)

Workout

Metcon (1 Rounds for time)

6 SETS

200m Run

15 Russian KB Swings (53/35)|(35/26)

10 Pull-Ups

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

KG KB: (24/16)|(16/12)