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CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

20 Alt. Standing Quad Stretch

10 Alt. Knee Hugs

5 Inch Worms w/o Push-Up

10 Push-Up to Pike

10 Slow Sumo Banded Good Mornings

20 Banded Face Pulls

Immediately into…

“ROWLING” (ON A 10:00 RUNNING CLOCK)

Athletes will take 5-7 attempts (Depending on time available in your timeline) 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. Consider setting a cap on the penalty reps to 5 meters to avoid over-doing this warm-up.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

1500/1200m Row

30 Russian KB Swings (70/53)|(53/35)

30 Tuck-Ups

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

Finisher

Metcon (Time)

ON A 5:00 RUNNING CLOCK…

Max Plank Hold*

*Any variety. Score is total time spent in Plank.

(Score is Time)