CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 ROUNDS 10 Scap Push-ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Broad Jumps Extended Warm-up Metcon (No Measure) EXTENDED WARM-UP 3 SETS FOR QUALITY :30 Bar Hang :30 Handstand Hold 10 Kip Swings 3-5 HSPU Negatives* *Reset between reps. No Push-Up on...Read More