Announcements

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CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS

50m Shuttle Run

10 Good Mornings

10 Lunges

50m Shuttle Run

10 DB or Barbell Upright Rows

10 Up-Downs

After Warm Up:

1 round:

10 clean deadlift w/ BB

5 high hang clean pull

5 high hang muscle clean

Drills:

5 jump and lands- NO BB

5 clean drops- NO BB

5 tempo power cleans- start below shin

Strength

Power Clean (3-Rep Moderate-Heavy )

ON A 12:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep TNG Power Clean

(Score is Weight)

Workout

“LITTLE BEAR” (Weight)

EVERY :30 x 15 MINUTES

2 Power Clean (185/135)|(135/95)

(Score is Weight)