CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 SETS (:20 ON / :10 OFF)*

MVMT 1 – Tuck-Ups***

MVMT 2 – KB Suitcase Deadlifts

MVMT 3 – Air Squats**

*1 Set = 1 round of Tuck-Ups, KB DL, & Air Squats

**Option to progress to V-Ups for the 3rd round

***Option to progress to KB Goblet Squats for the 3rd round

Strength

Metcon (Weight)

3 SETS

200m KB Suitcase Carry

10/10 SA Russian KB Swing

20 Heel Taps Over KB

-Rest 1:00 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

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

20 Goblet Squats

20 Toes to Bar

(Score is Rounds + Reps)