Saturday

28
Dec

Saturday

CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

4:00 Free Foam Roll

Immediately Into…

AMRAP x 6 MINUTES

5/5 Clam Shells

10 Bootstrappers

10 Alt. Groiners

10 Tempo Air Squats (Barbell Optional) (2121)

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK

Build to a Mod-Heavy Set of 5 Back Squats

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2 SETS

20 Back Squats (135/95)|(95/65)

10 Toes to Bar

Immediately Into…

60 Burpees Over Bar

Immediately Into…

2 SETS

10 Back Squats (185/135)|(135/95)

20 Toes to Bar

(Score is Time)

KG BB1: (60/45)|(45/30)

KG BB2: (85/60)|(60/45)

Partner Workout Option

Metcon (Time)

FOR TIME

2 SETS

40 Back Squats (135/95)|(95/65)

20 Toes to Bar

Immediately Into…

120 Burpees Over Bar

Immediately Into…

2 SETS

20 Back Squats (185/135)|(135/95)

40 Toes to Bar

(Score is Time)

KG BB1: (60/45)|(45/30)

KG BB2: (85/60)|(60/45)