CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Bike

8 Barbell Bent Over Rows

Jumping Air Squats

Strength

Power Clean (2-2-2-2-2-2-2-2)

8 SETS*

2 Pausing Power Cleans**

*Start light and end moderate-heavy.

**Athletes will Deadlift the bar to the above the knee, pause for :02, and then finish the movement.

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 2 Power Clean + 2 Hang Power Clean (Athletes Choice)*

MIN 2 – 15/12 Cal Bike

*Weight should be moderate-heavy. All Reps TNG.

(No Measure)