CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Scap Push-ups

5 Push-Up to Pike

10 Scap Pull-Ups

5 Broad Jumps

Extended Warm-up

Metcon (No Measure)

EXTENDED WARM-UP

3 SETS FOR QUALITY

:30 Bar Hang

:30 Handstand Hold

10 Kip Swings

3-5 HSPU Negatives*

*Reset between reps. No Push-Up on HSPU.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 8 MINUTES

8 Toes to Bar

8 Handstand Push-Ups

8 DB Power Cleans (50/35)|(35/20)

-Rest 1:00-

AMRAP x 6 MINUTES

6 Toes to Bar

6 Handstand Push-Ups

8 DB Power Cleans (50/35)|(35/20)

-Rest 1:00-

AMRAP x 4 MINUTES

4 Toes to Bar

4 Handstand Push-Ups

8 DB Power Cleans (50/35)|(35/20)

(Score is Rounds + Reps)

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

HSPU Option 1: Box Pike Push-Ups

HSPU Option 2: DB Strict Press