CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

2 ROUNDS (6 MINUTE CAP)

200 m run

10 pass through (pvc)

10 goblet squat

10 jiggers (ask Kevin?)

5 inch worms+ push up

Extended Warm-up

Squat Snatch (12 MIN Build to slightly heavier than wod weight)

10 MIN CAP

You can drop bar but must lift with in 5 seconds for following reps.

Workout

Mr. Kevin

Metcon (AMRAP – Rounds and Reps)

The Mr. Kevin

For Time:

6 rounds for time

400 m run

5 Squat Snatches (135/95) (95/55)
Kevin has been a member since we opened many many moons ago, 6 to be exact so we’re sending him off with 6 tough rounds! We wish him all the very best at his new position in South Carolina!!

Scale to power snatch or cleans