CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Up-Downs

8 Slam Ball Deadlifts

4 Burpees

4 Slam Balls

Strength

Metcon (Weight)

EMOM x 3 MINUTES

3 High Hang Power Cleans

Into…

EMOM x 4 MINUTES

4 Hang Power Cleans

Into…

EMOM x 5 MINUTES

5 Power Cleans

(Score is Weight)

Workout

Metcon (Time)

AMRAP x 2 MINUTES

Max Slam Balls (20/10)

-Rest :30-

FOR TIME

27-21-15-9

Power Cleans (95/65)|(65/45)

Hand Release Push-ups

-Rest :30-

AMRAP x 2 MINUTES

Max Slam Balls

-Time Cap 16:00-

(Score is Time)