CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

1 ROUND

30 Mountain Climbers

20 Tuck-ups

10 Lunge + Twist

Into…

1 ROUND

30 Mountain Climbers

10 Kang Squats

10 Tempo Air Squats (2211)

Into…

1 ROUND

30 Mountain Climbers

10 Good Mornings

5 Narrow Stance Air Squats

5/5 Staggered Air Squats*

5 Wide Air Squats

5 Air Squats

Strength

Back Squat (7-7-7-7-7-7)

6 SETS ON A 12:00 CLOCK…

7 Back Squat

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

7 Front Squats (135/95)|(95/65)

14 Wall Balls (20/14)|(14/10)

21 Sit-ups

(Score is Rounds + Reps)