Saturday

4
Jan

Saturday

CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Tuck Jumps

10 KB Deadlifts

5 Russian KB Swings

:30 Goblet Front Squat Hold

ROWLING (ON A 10:00 RUNNING CLOCK)

Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.

Workout

Metcon (Time)

2 ROUNDS FOR TIME

50/40 Cal Row

50 KB Swings (53/35)|(35/26)

50 Box Jump Overs (24/20)

(Score is Time)

KG KB: (24/16)|(16/12)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

100/80 Cal Row

100 KB Swings (53/35)|(35/26)

100 Box Jump Overs (24/20)

*P1 works while P2 rests, split work as needed.

(Score is Time)

KG KB: (24/16)|(16/12)