CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

25 Single-Unders*

5 PVC Pass-Thrus (or Around the Worlds)

100m Jog

5 PVC Good Mornings

5 PVC Behind the Neck Push Press

*Progress to Double-Unders or practice for the 3rd round.

Strength

Metcon (Weight)

6 SETS

1 Snatch Grip Deadlift

+

1 High Hang Power Snatch

+

2 Hang Power Snatch

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS

50 Double Unders

15 Hang Power Snatch (75/55)|(45/35)

200m Run

50 Double Unders

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)