CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

3 SETS

20 Pike Shoulder Taps

10 Bootstrappers

5 Inch Worms + Push-up

Into…

TABATA: 4 SETS, :20 ON / :10 OFF

MOVT 1 – Jumping Jacks*

MOVT 2 – PVC Pass Thru**

*Jumping Jacks change to Jump Rope after 1st round: Single Unders, Alt Leg, Double Unders

**PVC Pass Thru changes each round:

1st = PVC Pass Thru

2nd = Single Arm (R) Strict Press w/ DB

3rd = Single Arm (L) Strict Press w/ DB

4th = Alt. DB Snatches

Workout

Metcon (Time)

FOR TIME

1 Mile Run

Immediately Into…

2 ROUNDS

80 Double Unders

40 Power Snatch (95/65)|(65/45)

20 Burpees

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

1 Mile Run

Immediately Into…

2 ROUNDS

160 Double Unders

80 Power Snatch (95/65)|(65/45)

40 Burpees

*Run to be completed together, each partner holding one end of the same jump rope. In the rounds, P1 works while P2 holds plank. Switch as needed.

(Score is Time)