CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

3 SETS (10:00 Cap)

10 Tempo Push-Ups (31X1)

10 Slow Single DB Sumo Stance Good Morning

10/10 Half Kneeling Shoulder Presses

10 Box Step Overs

Post-Workout Strength

Metcon (No Measure)

3 SETS FOR QUALITY

8-12 Tricep Kickbacks

8-12 Single DB Skull Crushers

Max Banded Tricep Extension

-Rest 1:00 b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

50 DB Push Press (35/20)|(20/15)

25 DB Renegade Rows

50 Box Jump Overs (20)

25 DB Renegade Rows

50 DB Push Press

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100 DB Push Press (35/20)|(20/15)

50 DB Renegade Rows

100 Box Jump Overs (20)

50 DB Renegade Rows

100 DB Push Press

*P1 works while P2 performs a Plate Bear Hug Hold (45/35)|(35/25). For work to be complete, plate must be held by resting partner. Split up the reps as needed.

(Score is Time)