CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 3:00 MINUTES

5 Up-Downs

6 Alt. Step-Ups

7 Single DB Strict Press

-Rest 1:00-

AMRAP x 3:00 MINUTES

2 Burpees

4 Box Jump Overs

6 Alt. DB Hang Cleans

Strength

Hang Clean and Jerk (3-3-3-3-3-3-3-3-3)

EMOM x 9 MINUTES

3 Hang Power Clean to OH*

*Keep weight light to moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 2:00 x 5 SETS

6 Hang Power Clean to OH (115/75)|(75/55)

Max Burpee Box Jump Overs (24/20) in the Remaining Time…

-Rest 1:00 b/t Sets-

(Score is Reps)