Wednesday

15
Feb

Wednesday

CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :40 Row

MIN 2 – :20 KB DL + :20 RKBS

MIN 3 – :20 Boot Strappers + :20 Slow Air Squats

MIN 4 – :40 Slow Deadbugs

Strength

Front Squat (3×6)

ON A 15:00 RUNNING CLOCK…

3×6 Front Squats

*Keep weight Moderate-Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

15/12 Cal Row

5 Front Squats (135/95)|(95/65)

15 Russian KB Swings (53/35)|(35/26)

5 Front Squats

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

KG KB: (24/16)|(16/12)