Friday

1
Nov

Friday

CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 KB Strict Press

5/5 KB Bent Over Row

5/5 KB Deadlift

10 Scap Pull-Ups

Strength

Metcon (Weight)

3 SETS FOR QUALITY

4/4 DB or KB Turkish Get-Ups (Athlete Choice)*

2-6 Strict Tempo Pull-Ups (2121)**

*Stand-up portion only

**Chest 2 Bar Optional

-Rest 1:00 b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

5 SETS

ON A 3:00 RUNNING CLOCK…

15 Chest to Bar Pull-Ups

20 Russian KB Swings

Max Reps Goblet Squats (70/53)|(53/35)

-Rest 1:00 b/t Sets-

(Score is Total Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back + Lats

(No Measure)