CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Lunges

10 KB Deadlift

10 Russian KBS

10 KB Goblet Squats

Strength

Metcon (Weight)

EMOM x 4 MINUTES

6 Back Squat

Into…

EMOM x 3 MINUTES

4 Back Squat

Into…

EMOM x 2 MINUTES

2 Back Squat

*Goal is to increase every minute. Start moderate and end heavy.

(Score is Weight)

Workout

Metcon (3 Rounds for time)

3 SETS

10 Back Squats (115/75)|(75/55)

15 KB Swings (70/53)|(53/35)

20/15 Cal Row

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)