CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

1:00 Bike (EZ)

Into…

AMRAP x 4 MINUTES

10 Russian KB Swings

8 Goblet Squats

30’ Bear Crawl

Into…

1:00 Bike (Hard)

Strength

Front Squat (5×5)

ON A 12:00 RUNNING CLOCK…

5×5

Front Squat*

*Moderate for all sets

(Score is Weight)

Workout

“REDLINE” (3 Rounds for time)

3 SETS

15-10-5

Front Squats (95/65)|(65/55)

Cal Bike

-Rest 1:30 b/t Sets-

*Cal Option…12-8-4

(Score is Each Set for Time)