CrossFit Mettle and Honor – NCX (TEENS)

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

1:00 Row

7 Ring Rows + :10 Top of Ring Hold

10 Scap Pull-Ups

:20 Active Hang

Strength

Metcon (No Measure)

EVERY :45 x 4 SETS

3 x 2-for-1 Pull-Ups*

-Rest As Needed-

3 SETS FOR QUALITY

5-10 Kipping Pull-Ups

*1 Rep = 1 Kip Swing + 1 Kipping Pull-Up + 1 Kip Swing

(No Measure)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 x 5 SETS

250/200m Row

20 Slam Balls (20/10)

8 Pull-Ups*

*C2B Optional.

(Score is Each Set For Time)

KG SB: (10/5)