CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Russian KB Swings

5/5 Single Arm KB Strict Press

10 Up-Downs

10 Tuck-Ups

Strength

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 – 6/6 DBL KB Split Squats

MIN 2 – :40 Slow Seesaw KB Press

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

3 SETS

ON A 5:00 RUNNING CLOCK…

30 KB Swings (53/35|(35/26)

20 Burpees

10 DBL KB Cleans

Max Alt. V-ups w/ remaining time

-Rest 1:00 b/t Sets-

(Score is Reps)