CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

10/8 Cal Bike

10 Alt. Curtsey Lunge (No weight)

15 Up-Downs

10 Alt. Curtsey Lunge (with empty Barbell or no weight)

15 Box Jumps (Step Down)

:10 Perfect Front Rack Hold

5 Perfect Front Squats

:10 Perfect Front Rack Hold

Max Cal Bike in the Remaining Time…

*From here, add light-moderate load to the barbell and begin practice/prep for your Front Squat work…

Strength

Front Squat (4×5)

ON A 15:00 RUNNING CLOCK…

4×5 Front Squats*

*Heavier than last week. Complete 5/5 DB Goblet Single Leg Box Squats after each Set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

10 Front Squats (155/105)|(115/75)

15 Box Jump Overs (24/20)

20 DB Goblet Squats (50/35)|(35/20)

25 Burpees

30/25 Cal Bike

25 Burpees

20 DB Goblet Squats

15 Box Jump Overs

10 Front Squats

(Score is Time)

KG BB: (70/55)|(50/35)

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