CrossFit Mettle and Honor – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

1-2-3-4-5…Etc

DB Bent Over Row

Bench/Box Step-ups

Up Down

DB Deadlift (below the knee to stand)

Strength

Metcon (Weight)

5 SETS

1 Deadlift

+

1 Hang Power Clean

+

1 Power Clean

+

Front Squat

(Score is Weight)

Strength – HOME

Metcon (Weight)

5 SETS

3 DB Deadlift

+

3 DB Hang Power Clean

+

3 DB Power Clean

+

3 DB Front Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

8 ROUNDS (:20 ON / :10 OFF)

MOVT 1 – Hang Power Cleans (115/75)|(95/65)

MOVT 2 – Pull-ups

MOVT 3 – Box Jump Overs (24/20)

*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.

(Score is Reps)

Workout – HOME

Metcon (AMRAP – Reps)

8 ROUNDS (:20 ON / :10 OFF)

MOVT 1 – DB Hang Power Cleans

MOVT 2 – DB Upright Row

MOVT 3 – Jumping Lunges

*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.

(Score is Reps)