CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK

200m Run

10 Barbell good mornings

20 Alt. Behind the Neck Elbow Punches

10 Back Rack Squat Jumps

10 Hang Muscle Cleans

10 Strict Press

10 Hang Power Cleans

10 Push Press

200m Run

Strength

Clean and Jerk (Build to a Mod-Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Clean & Jerk*

*Power or Squat, athlete choice!

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 18:00 RUNNING CLOCK…

800m Run

20 Clean & Jerks (115/75)|(75/55)

400m Run

20 Clean & Jerks (135/95)|(95/65)

200m Run

Max Clean & Jerks (155/105)|(115/75) in Time Remaining*…

*Option for (185/135)|(135/95) for final set

(Score is Reps)

Partner Workout Option

Metcon (AMRAP – Reps)

ON A 22:00 RUNNING CLOCK…

800m Run

40 Clean & Jerks (115/75)|(75/55)

400m Run

40 Clean & Jerks (135/95)|(95/65)

200m Run

Max Clean & Jerks (155/105)|(115/75) in Time Remaining*…

*Option for (185/135)|(135/95) for final set

*Partners will run together, split the Clean and Jerks as needed.

(Score is Reps)