CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

6-Count Burpee!

On your count, have athletes move through each position of the Burpee:

1 – Hands on the ground

2 – Jump feet into Plank

3 – Bottom of Push-Up

4 – Press up to top of Push-Up

5 – Jump feet in

6 – Jump & Clap at the top

Start with a slow tempo, then speed up the count as you go!

Then…

1 ROUND

30 Alt Reverse Lunges

20 Burpees

10 Cal Bike

5 Empty Barbell Back Squats

Workout

“NCMETCON BASELINE II.I (Test)” (Weight)

II.I. ON A 20:00 RUNNING CLOCK…

Build to 3RM Back Squat

(Score is Weight)

“NCMETCON BASELINE II.II (Test)” (AMRAP – Reps)

II.II. AMRAP x 3 MINUTES

Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES

Max Cal Bike

(Score is Reps)