CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

200m Row

6/6 Alt. DB Deadlifts

20 Hollow Body Flutter Kicks

6/6 SA DB Curl to Press

Strength

Push Press (10-8-8)

10-8-8*

Push Press

*Build to a Moderate weight. Complete 5/5 Heavy Hang DB Cleans after each Set.

(Score is Weight)

Workout

Metcon (5 Rounds for time)

5 SETS

6/6 DB Hang Power Clean to OH (50/35)|(35/20)

12 Toes to Bar

18/14 Cal Row

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

KB DB: (22.5/15)|(15/9)