CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2 ROUNDS 8 Up-Downs 8 KB Deadlift 8 Scap Pull-Ups Into… 2 ROUNDS 6 Burpees 6 Russian KB Swings 3 Strict Pull-Ups or 6 Ring Rows Skill Metcon (No Measure) FOR QUALITY 2-3 SETS 2-4 Strict Chest to Bar Pull-Ups 2-4 Kipping Chest to...Read More