CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MVMT 1 – 12 SLOW Alt. Pike Shoulder Taps + Tuck Hold in remainder of time

MVMT 2 – 10 Med. Ball Front Squats + Med. Ball Goblet Squat Hold in remainder of time

MVMT 3 – 8 Med. Ball Thrusters + Sit-Ups in remainder of time

Post-Workout Strength

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Chin-Ups

1:00 – Pike or Box Push-Ups

1:00 – Slow Deadbugs

(Score is Reps)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

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

20 Weighted Sit-Ups*

20 Alt. DB Hang Snatches (50/35)|(35/20)

*Use Wall Ball for sit-up weight.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

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

200 Weighted Sit-Ups

200 Alt. DB Hang Snatch (50/35)|(35/20)

*Use Wall Ball for Sit-Up weight.

**P1 works while P2 rests. Alternate as needed between partners.

(Score is Time)