CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP X 7 MINUTES

200m Row

10 Good Mornings

10 Sit-ups

10 Burpees

Strength

Deadlift (5-5-5)

5-5-5

Tempo Deadlift (2111)

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

10 Up-Downs

15 Deadlifts (115/75)|(95/65)

250m Row

1:00 Hollow Hold

(Score is Time)