CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS (5:00 CAP)

30 Crossbody Mountain Climbers

5/5 Step-Ups

6 Up-Downs

7 Single DB Curl to Press

Strength

Metcon (Weight)

3 SETS FOR QUALITY

15 Tempo Kneeling Double Arm Landmine Press (31X1)*

:45 Plate Gun Hold

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

40-30-20-10

Push Press (95/65)|(65/45)

30-20-10-5

Box Jumps (24/20)

15-15-15-15

Burpees

(Score is Time)