CrossFit Mettle and Honor – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Row or 100m Run

10 Air Squats

6/6 SA DB Bent Over Row

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS

1 Hang Power Clean

+

1 Power Clean

+

2 Front Squats

(Score is Weight)

Strength – HOME

Metcon (Weight)

EVERY 1:00 x 10 SETS

3 DB Hang Power Clean

+

3 DB Power Clean

+

3 DB Front Squats

(Score is Weight)

Workout

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 7 Power Cleans (Athlete Choice)*

MIN 2 – 35 Air Squats

MIN 3 – 16/13 Cal Row

*Power Clean Starts moderate and then can build every round or every other round.

(Score is Weight)

Workout – HOME

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 DB Power Cleans

MIN 2 – 35 Air Squats

MIN 3 – :45 Mountain Climbers or Jumping Jacks

(Score is Weight)