CrossFit Mettle and Honor – NC METCON
Warm-up
Warm-up (No Measure)
2 ROUNDS (7:00 CAP)
200m Jog
3 Hang Muscle Cleans
4 Push Press to Behind the Neck Push Press (Up & Overs)
6 Alt. Reverse Lunges (Empty Barbell Optional)
4/4 Single Arm Ring Rows
Strength
Metcon (Weight)
20-15-12-10-10*
Wide Grip Bent Over Rows
10-10-10-10-10
Supinated Ring Rows
*Start light and build to a heavy set of 10 for today.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
200m Run*
16 Back Rack Lunges (95/65)|(65/45)
12 Feet Elevated Ring Rows
*Run increases by 100m every round, 200-300-400 etc…
(Score is Rounds + Reps)
KG BB: (45/30)|(30/20)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
100m Run
10 Back Rack Lunges (95/65)|(65/45)
8 Feet Elevated Ring Rows
*P1 works through an entire round. P2 Hold a Push-Up Plank Hold.
(Score is Rounds + Reps)
KG BB: (45/30)|(30/20)