CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (5 MINUTE CAP)

30 Jumping Jacks

20 Lateral Hops Over Barbell

10 Barbell Deadlifts

10 Front Rack Lunges

Strength

Metcon (Weight)

6 SETS ON A 12:00 CLOCK…

2 Hang Power Clean

+

1 Power Clean

+

1 Front Squat

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

800m Run

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

(Score is Time)