CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 SETS (7 MINUTE CAP)

12 Single DB Strict Press

10 Ring Rows

8/8 SA DB BOR

10 Scap Push-ups

12 HR Push-ups

Strength

Push Jerk (EMOM x 8 MIN — 3 Push Jerk)

EMOM x 8 MINUTES*

3 Push Jerks

*Start moderate and build to heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-9

Push Jerk (135/95)|(95/65)

Pull-Ups

-Rest 2:00-

12-9-6

Push Jerk (155/105)|(115/75)

Strict Pull-Ups

(Score is Time)