CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

150m Row

5 Plate Front Raises

5/5 Plate Lateral Raises

10 Plate Bent Over Row

10 Plate Ground to Overhead

Strength

Metcon (Weight)

4 SETS

6 Tempo Strict Press (1121), Can sub for strict HSPU or Negative HSPU

10 Single DB Front Raises

10 DB Lateral Raises

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (5 Rounds for time)

5 SETS

10 Push Press (95/65)|(65/45)

250/200m Row

10 Push Press

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

15 MIN HARD CAP

KG BB: (42.5/30)|(30/20)

RX+ Substitute HSPU for Push Press (let’s get ready for the OPEN!)