CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5 Scap Push-Ups into Max Push-Up to Pike (Down Dog)

MIN 2 – 10 DBL KB Suitcase Deadlifts into Max Suitcase Hold

MIN 3 – 10 Burpees into Max Slam Balls

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

16 Slow Seesaw Knee to Chest*

12 Pike Push-Ups (Box or No Box)

1:00 EZ Row

*From hollow position, alternate legs in seesaw pattern.

(No Measure)

Workout

Metcon (3 Rounds for time)

3 SETS

200m KB Suitcase Carry (53/35)|(35/26)

20 HR Push-Ups

20 Slam Balls (30/20)|(20/10)

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)