CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

4 ROUNDS

5 Inch Worms + Push-Up

10 Scap Pull-Ups

10 Bootstrappers

:15 Active Bar Hang

:15 Top of Ring Dip Hold

Strength

Deadlift (1×2 / 1×2 / 1×2+)

DEADLIFT

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 (Weight)

4 SETS

10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy)

15 Strict Ring or Box Dips (:01 Pause at Top)

10 Strict Toe to Bar or Knee to Chest

-Rest 1:00 b/t Sets-

(Score is Weight)

Cool Down

Warm-up (No Measure)

FOR QUALITY

1:00 Lying Banded Hamstring Stretch (R)

1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)

1:00 Lying Banded Hamstring Stretch (L)

1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L)

(No Measure)