CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8 Ring Rows

8 Kip Swings

8 Tuck-ups

4/4 Single Arm Clean to Press

Strength

Shoulder Press (6-6-6)

6-6-6*

Strict Press

*Start moderate-heavy build to heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

10-9-8-7-6-5-4-3-2-1

Push Press (115/75)|(75/55)

1-2-3-4-5-6-7-8-9-10

Strict Pull-ups

*Complete 8 Toes to Bar after each full round.

(Score is Time)