CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row

4 Burpee Broad Jumps

8 Empty Barbell Deadlifts

10 Glute Bridge-Ups

12 Air Squats

Strength

Hang Clean (3-Rep Moderate )

ON A 15:00 RUNNING CLOCK…

Build to a Moderate 3-Rep Hang Squat Clean

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

3-6-9-12-9-6-3

Hang Squat Clean (135/95)|(95/65)

5-10-15-20-15-10-5*

Cal Row

*Adjusted Cals: 3-8-12-15-12-8-3

(Score is Time)

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

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

10 ROUNDS FOR TIME*

8 Hang Squat Cleans (135/95)|(95/65)

15/12 Cal Row

*P1 completes a full round. P2 rests. Once P1 completes a full round P2 begins.

(Score is Time)

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