CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS (6 MINUTE CAP)

:30 Bike

10 Alt. Step-Ups → Box Jumps → Box Jump Overs*

10 DB/Plate Forward Raises

10 DB/Plate Lateral Raises

10 Up-Downs

*Change movement each round

Strength

Metcon (Weight)

3 SETS FOR QUALITY*

20 Alt. KB Top Down Curls

15 DBL KB Bent Over Row Reverse Fly

10 Dual KB Turkish Sit-Up

-Rest As Needed b/t Sets-

*Athlete choice on weight. Light weight throughout.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 1:30 x 8 SETS

12/10 Cal Bike + Max Up-Down Box Jump Overs (24/20)

(Score is Reps)