CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES

Min 1 – :50 Bike (Moderate)

Min 2 – :50 Jumping Jacks

Min 3 – :50 Push-Up to Pike

Min 4 – :50 Plank Rotations

MIn 5 – :25 Box Step Ups + :25 Box Jumps

Strength

Push Press (1×5 / 1×5 / 1×5 / 1×5)

PUSH PRESS

1×5 @Mod

1×5 @Mod-Heavy

1×5 @Heavy

1×5 @Heavy+

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

35/28 Cal Bike

25 Box Jumps (24/20)

15 Push Press (115/75)|(75/55)

(Score is Time)