CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Single Unders

10 RDL

8 Bent Over Rows

6 Hang Muscle Cleans

4 Perfect Kip Swings

Strength

Metcon (Weight)

EMOM x 10 MINUTES*

5 Power Cleans

*Sets 1-5 moderate-heavy. Sets 6-10 heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

7 Power Cleans (155/105)|(115/75)

21 Pull-Ups

63 Double Unders

(Score is Rounds + Reps)