CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

3/3 SA KB DL

4/4 SA KB Russian Swing

5/5 SA KB High Pulls

12 Walking Lunges

Strength

Metcon (Weight)

EVERY 1:30 x 7 SETS

1 Clean Deadlift

+

1 Below the Knee High Pull

+

1 Below the Knee Hang Power Clean

+

1 Above the Knee Hang Power Clean

*Start light and build to moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 DB Power Cleans (50/35)|(35/20)

10 KB Sumo Deadlift High Pull (70/53)|(53/35)*

100′ Mixed Grip Lunges**

*Option for DBL DB Sumo DB High Pull

**Lunge 50′ with KB In Suitcase Hold, and DB in Front Rack. Lunge 50′ back with KB/DB in opposite hands.

(Score is Rounds + Reps)