CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

**WARM-UP**

EMOM x 6 MINUTES

MIN 1 – :40 Lunges

MIN 2 – :40 Single DB Strict Press

MIN 3 – :40 Scap Push-ups

MIN 4 – :40 Hollow Hold

MIN 5 – :40 Single DB Hammer Curl

MIN 6 – :40 Perfect Push-ups

Strength

Bench Press (10-10-10)

10-10-10

Bench Press

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

25 DB Floor Press (35/25)|(20/15)

25 Walking Lunges

25 Hand Release Push-ups

25 Tuck-ups

(Score is Rounds + Reps)