CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

16 Jumping Jacks

8 Alt. DB Bent Over Row

8 Scap Push-ups

8 Sit-ups

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (1111)

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50 Tuck-ups

400m Run

30/25 Cal Row

20 DB Renegade Rows (35/25)|(25/15)

30/25 Cal Row

400m Run

50 Tuck-ups

(Score is Time)