CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

2 SETS

20 Single Unders

100m Run

10 Lunges

10 Up-Downs

Into…

2 SETS

20 Single Unders

100m Run

10 Air Squats

10 Up-Downs

Strength

Back Squat (4-4-4-4-4)

EVERY 2:00 x 5 SETS*

4 Back Squat

*Start heavier and end heavier than last week.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

Into…

5 ROUNDS

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

50 Double Unders

(Score is Time)