CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 SETS

:30 KB Deadlifts

:30 Russian KBS

:30 Up-Downs

Strength

Metcon (Weight)

EVERY 1:30 x 7 SETS

2 Deadlifts

+

2 Hang Power Cleans

+

4 Front Rack Reverse Lunges

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

300m Row

20 Up-Downs

10 Front Rack Forward Lunges (135/95)|(95/65)

(Score is Time)