CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

4 ROUNDS FOR TIME

:30 Row

6 Air Squats (progress to empty barbell Front Squats for rounds 3 & 4)

6 Empty Barbell Strict Press (progress to Push Press for rounds 3 & 4)

12 Hollow Rocks + 12 Superman Arch Rocks*

*Try to alligator roll from the Hollow Position right into the Superman Position.

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

3-5 Jumping Kip Swings

+

3-5 Kip Swings

+

3-5 “2-for-1’s”*

*1 Rep = 2 Kip Swing + 1 Pull-Up

(No Measure)

Workout

Metcon (Time)

2 SETS

20/15 Cal Row

25 Kipping Pull-ups

25 Thrusters (45/35)

20/15 Cal Row

-Rest 2:00 b/t Sets-

(Score is Time)