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CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Band Pull Aparts

10 Scap Pull-Ups

5 Inch-Worms + Push-Up

100m Run

Skill

Metcon (No Measure)

4 SETS FOR QUALITY

10 Hollow Rocks

5 Perfect Strict Pull-Ups*

5-10 Kipping or Butterfly Pull-Ups

*Drop down from the bar and rest between Strict and Dynamic Pull-Ups

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 5 MINUTES

100m Run

10 Pull-Ups

100m Run

5 Bar Muscle-Ups

-Rest 1:00-

AMRAP x 5 MINUTES

200m Run

15 Burpees

-Rest 2:00 b/t Sets-

*Each set consists of 11:00 worth of work: both AMRAPS and the 1:00 rest.

(Score is Rounds + Reps)

BMU Option 1: Jumping Bar Muscle-Ups

BMU Option 2: Burpee Pull-Ups