Sunday

CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

FOR QUALITY (10:00 Cap)

2:00 Bike

Immediately into…

3 SETS

5 Inch Worms

10 Alt. Single Arm Elevated Tempo Push-Ups (21X1)*

10 Tempo Ring Rows (21X1)

*One arm elevated by placing hand on a DB or 2″+ elevated surface and alternating each rep.

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – :45 Max Cal Bike

MIN 2 – :45 Max Strict Pull-Ups, Strict TTB, or Rope Climb

MIN 3 – :45 Max DB Floor Press (Athlete Choice)

MIN 4 – Rest

(Score is Reps)

Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 on/:10 off)

Russian Twists (Weight Optional)

(No Measure)