CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

50 Jumping Jacks

40 Slow Alt. Bicycle Crunches

30 Alt. DB Toe Taps

20 Reverse Lunges

Max Perfect Ring Rows w/ Remaining Time

Strength

Deadlift (2RM)

ON A 12:00 RUNNING CLOCK…

Build to 2RM Deadlift

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

Pull-Ups

-Rest 2:00-

9-12-15

Deadlift (185/135)|(135/95)

Burpee Pull-Ups

(Score is Time)