CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

200m Row

Immediately into…

2 SETS

10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack)

8 Kang Squats (w/ or w/o barbell)

6/6 Elbow Punches

Immediately into…

Row in Time Remaining

Strength

Hang Clean (7×3)

EVERY 1:30 x 7 SETS*

3 Hang Squat Cleans

*Keep weight light-moderate.

(Score is Weight)

Workout

Metcon (Time)

7 ROUNDS FOR TIME

250m Row

8 DB Hang Squat Cleans (50/35)|(35/20)

(Score is Time)