CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

:30 Bike

4 Hang Muscle Cleans

4 Alt. Elbow Punches

4 Dip + Jump + Land (BW)

:30 Hollow Hold

Strength

Hang Power Clean (4-3-3-2-2*)

4-3-3-2-2*

Hang Power Clean

*Build to a Moderate-Heavy weight.

(Score is Weight)

Workout

“HEARTBREAKER” (4 Rounds for time)

4 SETS

21/16 Cal Bike

15 V-Ups

9 Hang Power Cleans (135/95)|(96/65)

1:00 Unbroken Wall Sit

-Rest 1:30 b/t Sets-

(Score is Each Set for Time)

KG BB: (60/42.5)|(42.5/30)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

40/30 Cal Bike

30 V-Ups

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

1:00 Unbroken Wall Sit

*P1 works while P2 rests. Split work as needed. P1 + P2 complete Wall Sit together.

(Score is Time)

KG BB: (60/42.5)|(42.5/30)