CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

10 Calf Raises

30 Single Unders

:15 Bar Dead Hang

10 Alt. Elbow Punches

Into…

AMRAP x 5 MINUTES

20 Double Unders

8 Barbell Good Mornings

8 Hang High Pulls

8 Hang Muscle Cleans

Strength

Hang Power Clean (EMOM x 7 MINUTES*
3 Hang Power Clean)

*Start Light and build beyond workout weight.

(Score is Weight)

Workout

Metcon (Time)

4 SETS

50 Double Unders

8 Hang Power Clean (155/105)|(115/75)

25 Double Unders

4 Hang Power Clean

-Rest :30 b/t Sets-

(Score is Slowest Set)

KG BB: (70/47.5)|(52.5/35)