CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

2 ROUNDS (5 MINUTE CAP)

1:00 Bike

8 Barbell Strict Press

8 Scap Push-ups

6 Tempo Barbell Push Press (12X1)

Strength

Push Jerk (4-4-4-4-4-4-4-4)

EMOM x 8 MINUTES*

4 Push Jerks

*Start moderate and build to moderate-heavy.

(Score is Weight)

Workout

Metcon (6 Rounds for time)

6 SETS

15/12 Cal Bike

10 Push Jerks (135/95)|(95/65)

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)