CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES (:45 WORK/ :15 REST)

MIN 1: Cal Bike (EZ Pace)

MIN 2: Scap Push-Ups

MIN 3: Cal Bike (Mod Pace)

MIN 4: Lunges

MIN 5: Cal Bike (Fast Pace)

MIN 6: Bear Crawl

Strength

Bench Press (8-8-6-6-4)

8-8-6-6-4

Close Grip Bench Press*

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (Calories)

EVERY 2:00 x 5 SETS

20 Jumping Lunges

Max Cal Bike in Time Remaining

(Score is Cals)