CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Run

20 Alt. Tuck-Ups

10 Air Squats

20 Quad Heel Taps

Strength

Metcon (Weight)

EMOM x 10 MINUTES

3 Hang Power Cleans

+

2 Front Squats

*Increase weight every other round. Keep weight moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 4:30 x 3 SETS

400m Run

20 Up-Downs

15 Hang Power Cleans (95/65)|(65/45)

Max Alt. V-Ups with the remaining time.

(Score is Reps)