CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

100 Jumping Jacks

Into…

3 Rounds

7 Boot Straps

7 Snatch High Pulls

7 Snatch Grip Press

7 Muscle Snatches

* 1 Rep = Hinge to DL, pause at bottom position, Row, stand to complete DL

Strength

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – :40 Max SA DB Bench Press (R)

MIN 2 – :40 Max SA Supported DB Row (R)

MIN 3 – :40 Max SA DB Bench Press (L)

MIN 4 -:40 Max SA Supported DB Row (L)

(Score is Weight)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

10 Power Snatch (75/55)|(55/35)

6 Lateral Bar over Burpees

-Hard Cap 13:00-

(Score is Time)