CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES (:45 ON/ :15 OFF)

MIN 1: Good Mornings

MIN 2: Cal Bike (EZ)

MIN 3: Glute Bridge

MIN 4: Cal Bike (MOD)

MIN 5: Up-Downs

Strength

Deadlift (6×5)

ON A 15:00 RUNNING CLOCK…

6×5

Deadlift*

*Light-Moderate for all sets

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 5 Deadstop Deadlifts*

MIN 2 – :45 Max Cal Bike

*Deadlift starts moderate then can build every round or every other round.

(Score is Weight)