CrossFit Mettle and Honor – NCX
Warm-up
Warm-up (No Measure)
‘ROWLING’
Rowling try and hit exactly 100m on the rower…
over 100m=2 burpees, Under 100m=5 air squats
Strength
Workout
Metcon (No Measure)
EMOM X 10 MINUTES
MIN 1: AMRAP OF 4 Medball Front Squat+4 MB G2OH 20/14| (14/10)
MIN2: Row or Bike, Moderate effort
-Rest 3:00-
EMOM X 10 MINUTES
MIN 1: AMRAP of 4 MB sit ups+ 4 MB Seated Press
MIN 2: Bike or Row, Moderate effort