CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

3 SETS

50m Run

5/5 DB Deadlifts

5/5 DB Bent Over Rows

Into…

2 SETS

100m Run

10 DB Upright Rows

10 Jumping Lunges

EXTENDED WARM UP

Preparing athletes for the Run

25’ Karaoke

25’ Knee to Chest

25’ Toy Soldiers

25’ Heel Walk

25’ Toe Walk

25’ Bunny Hops

Strength

Power Clean (EMOM x 10 MINUTES )

EMOM x 10 MINUTES

3 Power Cleans*

*Build to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EVERY 2:00 x 5 SETS

200m Run

Max DB Power Cleans (50/35)|(35/20)

(Score is Reps)

KG DB: (22.5/15)|(15/9)