CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS

12/10 Cal Row

12 Deadbugs*

10 Kip Swings

10 Air Squats

*R2 complete Tuck-Ups w/ :01 pause at close. R3 complete V-Ups.

Strength

Squat Clean Thruster (5-5-5-5)

5-5-5-5*

Hang Squat Clean Thruster

*Build to slightly past workout weight. Take from the hang.

(Score is Weight)

Workout

“PAINKILLER” (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

8 Thrusters (115/75)|(75/55)

8 Toes to Bar

Max Cal Row in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Calories)