CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

4 Sets (10:00 CAP)

200m Run

10/10 KB RDL

7/7 KB Russian Swing

10 Step-Ups*

7 V-Ups

*Sets 3/4 switch to Box Jumps

Coaches Note – After completion of the Warm-Up, KBs can be put back and Barbells brought out

Strength

Deadlift (1×5 @ 85%)

1×5 @ 65%*

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

15-12-9

Deadlift (315/205)|(205/145)

Box Jumps (30/24)

(Score is Reps)

KG BB: (143/93)|(100/70)
*This workout is part of our NCCOMPETE “mini-comp” for July. This is workout 2 of 3 that athletes can perform with a “competition mindset”. Next week is the final workout! Check out @nc.fit on Instagram to compare your scores.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)