CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 SETS

:30 Lunges

:30 Ring Rows

:30 Mountain Climbers

:30 Up-Downs

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (1111)

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

12-10-8

Strict Pull-ups

Thrusters (95/65)|(65/45)

-2:00 Rest-

12-10-8

Strict Pull-ups

Thrusters

(Score is Time)