CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:20 Single DB Overhead Hold

10 Alt. DB Strict Press

10 Up-Downs

10 Box Step-ups

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 10 Strict Press

MIN 2 – 10 Seesaw Bent Over Row

*1 Rep of Seesaw Row = L Row + R Row

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES*

3 Burpees

5 Push Press (95/65)|(75/55)

7 Box Jump Overs (24/20)

-1:00 Rest b/t Sets-

*Pick up where you left off.

(Score is Rounds + Reps)