CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS (5 MINUTE CAP)

100m Run

6/6 SA DB Deadlift

6/6 SA DB Hang Power Clean

10 Slam Ball

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

6 SETS

2 Pausing Clean Deadlift*

+

2 High Hang Power Cleans

+

1 Hang Power Clean

*Athletes will pause :02 1-inch off the ground, :02 below the knee, :02 above the knee before finishing the movement.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 SA DB Power Cleans (R) (50/35)|(35/25)

10 SA DB Power Cleans (L)

20 Slam Balls (20/10)

200m Run

(Score is Rounds + Reps)