CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Bodyweight Reverse Lunges

:30 Row

10 Alt. Deadbugs

5 Med. Ball Push Press

Into …

1 ROUND

5/5 Med. Ball Reverse Lunges

9 Wall Balls

6 Cal Row

6 Empty Barbell Deadlifts

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 8 Front Rack Reverse Lunge (R)

MIN 2 – 8 Front Rack Reverse Lunge (L)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

18 Wall Balls (20/14)|(14/10)

15/12 Cal Row

12 Power Cleans (95/65)|(65/45)

(Score is Rounds + Reps)