CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Alt. DB Deadlifts

:30 SA DB Overhead Hold/Side

10 Alt. Lunges

100m Jog

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 15 KB High Pull

MIN 2 – 20 DBL KB Shrugs

MIN 3 – 20 DBL KB Calf Raises

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

20 Kettlebell Swing(53/35)|(35/26)

30 Alt. DB Hang Snatch (50/35)|(35/20)

400m Run

50 Walking Lunges

(Score is Time)