CrossFit Mettle and Honor – NCX
Warm-up
Warm-up (No Measure)
2 ROUNDS
6 PVC Back Squats
6 PVC Push Press w/:03 pause overhead
6 Single DB Thrusters
6 Scap Pull-Ups
6 Kipping Swings
6 Scap Push-Ups
6 Alt. Box Step-Ups
Into …
1 ROUND
5 Empty Barbell Back Squats
5 Empty Barbell Push Press
5 DBL DB Thrusters
5 Strict Pull-Ups or Ring Rows
5 Kipping Knees to Triceps
5 Push-Ups
5 Box Jumps
Into …
1 ROUND
4 LIGHT Back Squats
4 LIGHT Push Press
4 LIGHT DB Thrusters
4 Kipping Pull-Ups or Ring Rows
4 Knees to Elbows
4 Hand Release Push-Ups
4 Box Jumps
Workout
THE MAGNIFICENT 7 (Time)
7 ROUNDS FOR TIME
7 Back Squats (115/75)|(75/55)
7 Push Press
7 DB Thrusters (50/35)|(35/20)
7 Pull-Ups
7 Knees to Elbows
7 Hand Release Push-Ups
7 Box Jumps (30/24)|(24/20)
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
KG DB: (22.5/15)|(15/9)
Optional Finisher
Metcon (Weight)
3 SETS
10 DB Front Raises
10 DB Lateral Raises
15 DB Strict Press
-Rest 2:00 b/t Sets-
(Score is Weight)