CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

4 SETS

6 Up-Downs

6 Single DB Front Squat

6 Ring Rows*

*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups

Strength

Back Squat (1×2 / 1×2 / 1×2)

BACK SQUAT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

25 DB Front Squats (50/35)|(35/20)

15 Chest to Bar Pull-Ups

10 DB Up-Down

(Score is Time)