CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Crossbody Mountain Climbers

10 Barbell Deadlifts

8 Reverse Lunges

Strength

Metcon (Weight)

6 SETS

1 Pausing Below The Knee Power Clean

+

1 Pausing Hang Power Clean*

+

1 Hang Power Clean

*Athletes will pause :02 below the knee before completing the movement, and :02 above the knee before completing the movement.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

5 SETS (:40 ON / :20 OFF)*

MOVT 1 – Hang Power Clean (95/65)|(65/45)

MOVT 2 – Back Rack Reverse Lunges

MOVT 3 – Sit-Ups

-No Additional Rest b/t Sets-

(Score is Total Reps)