CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 6 Up-Downs + Max DB Upright Rows

MIN 2 – 1:00 Staggered Stance Good Mornings *

MIN 3 – 6 Tall Jumps + Max Scap Push-Ups

MIN 4 – :45 Elbow Punches

*Note- Switch stance at :30.

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 1 High Hang Power Clean + 2 Hang Power Cleans*

MIN 2 – :40 Max Inchworm + Push-Up

*Build up to and slightly past workout weight.

(Score is Weight)

Workout

ELIZABETH-ISH (Time)

FOR TIME

18-15-12-9

Hang Power Cleans (135/95)|(95/65)

Hand Release Push-Ups

(Score is Time)

KG BB: (60/42.5)|(42.5/30)