Tuesday

7
Jan

Tuesday

CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Run

10 Alt. Step-Ups

100m Run

10 Slow Air Squats

100m Run

10 Broad Jumps

Strength

Metcon (Weight)

4 SETS

8 Tempo Front Squats (22X1)

4 Tall Box Jumps (Athlete Choice)

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

50 Box Step-Overs (24/20)

25 DB Front Squats (50/35)|(35/20)

400m Run

40 Box Jumps

20 DB Suitcase Lunge

200m Run

30 Box Jump Overs

15 DB Front Rack Lunge + Lunge + Squat

(Score is Time)

KG DB: (22.5/15)|(15/9)