CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (7 MINUTE CAP)

:30 Row

5/5 SA KB Deadlifts

10 Hollow Rocks and/or 10 Glute Bridge-Ups

5/5 SA KB Upright High Pulls

10 Alt. Lunges

5/5 SA KB Push Press w/:03 Hold Overhead every rep

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Build to a Heavy set of Complex…

1 SA KB Deadlift*

1 SA KB SDHP

1 SA Russian KBS

1 SA KB Cleans

1 SA KB Push Press

*Athletes will complete one full round on the Right Side and then complete one full round on the Left Side.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20/15 Cal Row

20 Russian KBS (53/35)|(35/26)

20 Walking Lunges

20 Up-Downs

(Score is Rounds + Reps)