CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :30 High Knees + 5 Scap Pull-Ups + 5 Kip Swings

MIN 2 – :30 Butt Kickers + 5/5 Single Arm Banded Lat Pull-Down

MIN 3 – :30 Row + Burpees over the rower in remaining time

Strength

Metcon (Weight)

3 SETS

5-7 Weighted Wide Grip Pull-Ups

-Immediately into-

25 Banded Wide Grip Lat Push-Downs

-Rest 2:00 b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

750m/600m Row

20 Pull-Ups

600m Run

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME*

1200m/1000m Row

40 Pull-Ups

400m Run

*Switch every 200m on Rower. Split Pull-Ups as needed. P1 & P2 will complete the 400m Run together.

(Score is Time)