CrossFit Mettle and Honor – NCX
Warm-up (No Measure)
AMRAP x 6 MINUTES
10 V-ups or Tuck-Ups
20 Lateral Hops Over Barbell
10 Barbell Bent Over Rows
:20 Barbell Bent Over Row Holds*
10 Jumping Air Squats
*Athletes will hold the barbell at the top of the Row just below the chest.
Hang Power Clean (8-6-6-4-4)
Hang Power Clean
*Start light and build to moderate.
(Score is Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES*
5 Hang Power Cleans (135/95)|(95/65)
7 Toes to Bar
9 Up-Down Over Bar
-Rest 1:00 b/t Sets-
*Pick up where you left off each set.
(Score is Rounds + Reps)