Wednesday

15
Mar

Wednesday

CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

30 Mountain Climbers

7/7 Ring Rows (20X1)

7/7 SA DB Strict Press with Pause*

:30 Hollow Hold

*Switch to Push Press at 3:30.

Strength

Push Press (8-8-8)

8-8-8*

Push Press

*Build to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (Time)

7 SETS

9 Pull-Ups

12 DB Push Press (50/35)|(35/20)

15/12 Cal Row, Bike, or Ski*

-Rest 1:00 b/t Sets-

*Athletes can use the same machine for all sets or rotate.

(Score is Total Time)

KG DB: (22.5/15)|(15/9)