CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES

MIN 1: :50 Cal Row

MIN 2: :50 Up-Downs Over Bar

MIN 3: :50 Barbell Good Morning

MIN 4: :50 Jumping Lunges

MIN 5: :50 Inchworms + Push-Ups

Strength

Deadlift (6-6-6-6-6-6)

EVERY 2:00 x 6 SETS*

6 Deadlift

*Start heavier and end heavier than last week.

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(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Row

25 Deadlifts (155/105)|(115/75)

15 Burpees Over Bar

-Hard Cap 15:00-

(Score is Time)