CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Scap Pull-Ups

12 Kip Swings

10 Ring Rows

12 Single DB Russian Swings

Strength

Deadlift (1×5 / 1×5 / 1×5 / 1×5)

DEADLIFT

1×5 @Mod

1×5 @Mod-Heavy

1×5 @Heavy

1×5 @Heavy+

(Score is Weight)

Workout

Metcon (6 Rounds for time)

6 SETS

10 Pull-Ups

8 Toes to Bar

6 Deadlifts (Athlete Choice)

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)