Friday

7
Feb

Friday

CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

1 ROUND

12 Alt Groiners

12 Bootstrappers

12 PVC Pass Thrus

Into…

3 ROUNDS

5 Snatch Grip Deadlifts

5 Hang High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches*

5 Overhead Squats

*Catch each Hang Power Snatch a little lower with each rep.

Strength

Snatch (Heavy 1-Rep )

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 DB Devil’s Push Press* (50/35)|(35/20)

*1 Devil’s Press + 1 Push Press = 1 Rep

-8:00 Hard Cap-

(Score is Time)

KG DB: (22.5/15)|(15/9)