CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3:00 Bike (Increasing effort each 1:00)

Into…

3 SETS FOR QUALITY (7:00 CAP)

10 Alt. Groiners

10 Bootstrappers

10 Alt. Samson Lunge

10 Push-Up to Pike

10 Elbow Punches

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 x 21 MINUTES

8 Power Clean & Jerks (155/105)|(115/75)

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

Max Cal Bike in Time Remaining…

(Score is Reps)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 21 MINUTES

P1 – 8 Power Clean & Jerks (155/105)|(115/75)

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

P2 – Max Cal Bike

*P1 works on a full round while P2 bikes. Partners switch after 1 complete Round of 8 Power C&J and 24 Slam Balls.

(Score is Rounds + Reps)