CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Lunges

5 DB Jefferson Curls

10 Quad Heel Taps

5/5 DB Upright Row

10 Up-Downs

Workout

Metcon (AMRAP – Reps)

EMOM x 25 MINUTES*

MIN 1 – Box Jumps

MIN 2 – Slam Balls (20/10)

MIN 3 – Russian KB Swings (53/35)|(35/26)

MIN 4 – Crossbody Mountain Climbers

MIN 5 – KB Sumo Deadlift High Pull

*Work time increases each round.

R1: :30 ON/ :30 OFF

R2: :35 ON/ :25 OFF

R3: :40 ON/ :20 OFF

R4: :45 ON/ :15 OFF

R5: :50 ON/ :10 OFF

(Score is Reps)

KG SB: (10/5)