CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 5 DB Suitcase DL + 5 DB Sumo DL + MAX Alt. Step-Ups in remaining time

MIN 2 – 5 DB Strict Press w/:02 pause overhead + Tuck Hold in remaining time

MIN 3 – :30 Single-Unders + :30 Up-Downs

Strength

Metcon (No Measure)

4 ROUNDS FOR QUALITY

20 Banded Pull-Aparts

20 Banded Hammer Curls

20 Banded Tricep Push-Downs

-Rest 1:30 b/t Sets-

(No Measure)

Workout

REX KWAN DO (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

9 DB Power Cleans (50/35)|(35/20)

7 DB Push Press

5 Burpee Box Jumps (24/20)

*Every 2:00 including 0:00 complete 35 Double Unders.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES*

5 DB Power Cleans (50/35)|(35/20)

4 DB Push Press

3 Burpee Box Jumps (24/20)

*P1 works through one full round. P2 completes 35 Double Unders and Max Plank Hold.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)