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CrossFit Mettle and Honor – NCX

Warm-Up

Warm-Up (No Measure)

1 ROUND

100m Run

5 PVC High Hang Muscle Snatch

5 PVC Snatch Push Jerk

10 Box Step Overs

5 Scap Pull-Up + 5 Small Kip Swing

Into…

1 ROUND

100m Run

5 BB High Hang Muscle Snatch

5 BB Snatch Push Jerk

10 Jump Tucks

5 Big Kip Swing + 5 Hanging Knee Raises

Strength

Power Snatch (ON A 10:00 RUNNING CLOCK…
Build to a Light-Moderate 3-Rep TNG Power Snatch)

(Score is Weight)

Workout

“COUNTDOWN-X” (Time)

FOR TIME*
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
Toes to Bar
Power Snatch (95/65)|(65/45)

*After each full round complete a 100m Run. The workout ends with a 100m Run.

(Score is Time)

KG BB: (42.5/30)|(30/20)
Note: New Benchmark

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

10-9-8-7-6-5-4-3-2-1

Box Jump Overs (24/20)

Toes to Bar

Power Snatch (95/65)|(65/45)

*After each full round complete a 100m Run.

**P1 works while P2 Rests. Split work as needed. Both Partners run together each time. Once the final round of 1/1/100m is completed, start back at the beginning. Each 100m run counts as 1 rep.

(Score is Total Reps)

KG BB: (42.5/30)|(30/20)