Thursday

24
Oct

Thursday

CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

4 SETS (5:00 RUNNING CLOCK)

8/8 SA KB Deadlift

6/6 SA KB Russian KB Swing

4/4 SA KB Turkish Sit-Ups

10 Slam Balls

Strength

Metcon (Weight)

3 SETS FOR QUALITY

3/3 Turkish Get-Ups

100m Single KB OH Walk*

*Athletes will switch arm at 50m.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

12 Slam Balls (20/10)

12 Russian KBS (53/35)|(35/26)

12 Single KB Front Rack Reverse Lunge*

24 Alt. V-ups

*Alternate FR side each round.

(Score is Time)