CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Clean Deadlifts

5 Bent Over Rows

5 Strict Press

8/6 Cal Row

Strength

Power Clean (1×3)

BASELINE WORKOUT

“NCX BASELINE I”

(Test Flight! Jan 2021 Launch)

I. ON A 15:00 RUNNING CLOCK…

Establish a Heavy 3-Rep Power Clean

(Score is Weight)

-Rest as Needed b/t Efforts*-

Workout

“NCX BASELINE I.II (Test)” (AMRAP – Rounds and Reps)

(Test Flight! Jan 2021 Launch)

II. AMRAP x 12 MINUTES

250m Row

9 Power Cleans (115/75)|(75/55)

6 Push Press

(Score is Rounds + Reps)