CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 ROUNDS (5:00 CAP)

10 Step-Ups

10 Clean Grip Deadlifts

10 Good Mornings

20 Elbow Punches

Strength

Hang Power Clean (9-7-7-5)

9-7-7-5

Hang Power Clean

*Keep weight moderate-heavy.

(Score is Weight)

Workout

Metcon (10 Rounds for time)

EVERY 1:15 x 10 SETS

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

10 Box Jump Overs (24/20)

(Score is Each Set for Time)