CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Alt. Groiners

5 Bootstrappers

5 Pike Push-Ups

10 Jumping Air Squats

Immediately Into…

AMRAP x 4 MINUTES

10 Barbell DL

5 Hang Muscle Cleans

5 Shoulder Press

10 Push Press

Strength

Push Jerk (1×5)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Push Jerk*

*Option to come from the floor or the rack.

(Score is Weight)

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

HERO WORKOUT

“PARTNER DT”

10 ROUNDS FOR TIME*

12 Deadlifts (155/105)|(115/75)

9 Hang Power Cleans

6 Push Jerks

*”You Go, I Go” style. Partner 1 completes a full round while Partner 2 rests.

(Score is Time)