CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Single-Unders*

10 Hollow Rocks

10 Arm Haulers

5 Behind the Neck Push Jerk w/PVC

5 PVC facing Up-Downs

*2nd Round: Backwards Single-Unders

3rd Round: Double-Under practice

Strength

Metcon (Weight)

5 SETS*

3 Snatch Grip Deadlifts

+

3 Hang Power Snatch

*Keep weight moderate.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

5 Hang Power Snatches (115/75)|(75/55)

20 Toes to Bar

5 Hang Power Snatches

20 Bar Facing Up-Downs

5 Hang Power Snatches

100 Double Unders

(Score is Time)

KG BB: (50/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME

10 Hang Power Snatches (115/75)|(75/55)

50 Toes to Bar

10 Hang Power Snatches

50 Bar Facing Up-Downs

10 Hang Power Snatches

150 Double Unders

*P1 works while P2 rests. Split work as needed.

(Score is Time)

KG BB: (50/35)|(35/25)