CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

250m Row

:45 Tuck Hold

20 Alt. V-ups

15 Lunge + Lunge + Air Squat

250m Row

Strength

Back Squat (6-6-6)

6-6-6*

Back Squat

*Start and end heavier than last week.

(Score is Weight)

Workout

“PAINKILLER” (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

8 Thrusters (115/75)|(75/55)

8 Toes to Bar

Max Cal Row in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Calories)