CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

FOR TIME (7 MINUTE CAP)

2 SETS

:45 Shuttle Runs

10 Step-ups

10/10 Single Arm DB Deadlifts

8/8 Single Arm DB Hang Cleans

2 SETS

:45 Shuttle Runs

10 Box Jumps

10/10 Single Arm DB Deadlifts

8/8 Single Arm DB Hang Cleans

Strength

Metcon (Weight)

EVERY :30 x 5 SETS*

4 Hang Power Cleans

*Weight should be slightly under workout weight.

-Rest 1:00 & Increase Load-

EVERY :30 x 5 SETS*

4 Hang Power Cleans

*Weight should be at workout weight or slightly over workout weight.

(Score is Weight)

Workout

Metcon (4 Rounds for time)

EVERY 3:00 x 4 SETS

10 Hang Power Cleans (115/75)|(75/55)

10 Box Jumps (24/20)

200m Run

(Score is Each Set for Time)