CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Banded Bent Over Rows*

10 Box Step-Ups

10 Hollow Rocks

*Performed by standing on a band and using only the band to row in a bent over position.

Immediately Into…

AMRAP x 4 MINUTES

10 DB Seesaw Rows (Light)

10 Tuck Jumps

10 Tuck-Ups

Strength

Metcon (Weight)

3 SETS FOR QUALITY

5 Strict TTB

10/10 Tempo DB Bulgarian Split Squats (3031)(Athlete Choice, Light)

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 8:00 RUNNING CLOCK…*

30 Renegade Rows (50/35)|(35/20)

20 Box Jumps (24/20)

Max DB Suitcase Lunges In Time Remaining

*Every 1:00 beginning at 0:00 Perform 5 Toes to Bar.

(Score is Reps)

-Rest 2:00-

ON A 8:00 RUNNING CLOCK…

50 DB Suitcase Lunges

20 Box Jumps (24/20)

Max DB Renegade Row In Time Remaining

*Every 1:00 beginning at 0:00 Perform 5 Toes to Bar.

(Score is Reps)

KG DB: (15/9)|(9/6)

Finisher

Metcon (Time)

FOR TIME

100 Weighted Russian Twists (Athlete Choice)

(Score is Time)