CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1 ROUND

10 Alt. Lunges

10 Slow Deadbugs

50m Shuttle Run

Into…

1 ROUND

10 Alt. Step-Ups

10 Tuck-ups

50m Shuttle Run

Into…

1 ROUND

6-8 Box Jumps

10 V-ups

50m Shuttle Run

Strength

Metcon (Weight)

15-12-12-10*

Bent Over Rows

*Superset each set of BOR with 5-7 Barbell Rollouts

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

30 Box Jumps (24/20)

20 Toes to Bar

-Hard Cap 16:00-

(Score is Time)