CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

4 SETS (9:00 CAP)

:45 Bike

25’ SA OH KB Walk

10 Quad Heel Taps

25’ SA OH KB Walk

50’ Front Rack Walk

Strength

Metcon (Weight)

3 SETS FOR QUALITY

50′ DBL KB Suitcase Walk

50′ DBL KB Front Rack Walk

50′ DBL KB OH Walk

2:00 Bike (EZ Pace)*

*2:00 Bike is considered active rest. Once completed athletes should begin their next round of walks.

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 4:00 x 5 SETS

25/20 Cal Bike

30 Sit-Ups

-Rest Remaining Time-

(Score is Each Set for Time)