CrossFit Mettle and Honor – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

15 Jumping Jacks

10 Air Squats

8 Step-ups or 8 Cossack Squats

6 Up Downs

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to a heavy weight of the complex

1 Deadlift

+

2 Hang Power Cleans

+

3 Front Squats

(Score is Weight)

Strength – HOME

Metcon (Weight)

6 SETS ON A 12:00 CLOCK…

5 DB Deadlifts

+

5 DB Hang Power Cleans

+

5 DB Front Squats

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3-6-9 and so on…

Hang Power Clean (135/95)|(95/65)

Box Jumps (24/20)

200m Run

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3-6-9 and so on…

DB Hang Power Clean

DB Up-Downs

200m Run

(Score is Rounds + Reps)