CrossFit Mettle and Honor – NCX

Warm-up

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Warm-up (No Measure)

AMRAP x 5 MINUTES

150m Row

5 Clean Deadlifts

5 High Hang Muscle Cleans

5 Push-ups

5 Broad Jumps

Strength

Metcon (Weight)

EMOM x 6 MINUTES

3 High Hang Power Cleans

Into…

EMOM x 6 MINUTES

3 Hang Power Cleans

*Keep weight moderate-heavy.

(Score is Weight)

Workout

Metcon (4 Rounds for time)

EVERY 3:00 x 4 SETS

15/12 Cal Row

10 Bar Facing Burpees

5 Hang Power Cleans (Athlete’s Choice)*

*Moderate-heavy to heavy.

(Score is Each Set for Time)