CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

2:00 Bike (Increase pace every :30)

Into…

2 ROUNDS

10 Bootstrappers

10 Alt Groiners

10 Scap Push-Ups

Into…

3 ROUNDS

10 Wall Ball Deadlifts

10 Wall Ball Front Squats

10 Wall Ball Strict Press

Into…

2:00 Bike (Increase pace every :30)

Workout

“BALL DROP” (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

20/15 Cal Bike

21 WB Front Squats (20/14)|(14/10)

-Rest 1:00-

AMRAP x 3 MINUTES

Max Bottom of the Active Squat Hold w/ WB*

*Everytime you break 5 Push-Ups

-Rest 1:00-

AMRAP x 8 MINUTES

20/15 Cal Bike

21 WB Front Squats (20/14)|(14/10)

(Score is Rounds + Reps of the 8min Efforts)

KG WB: (9/7)|(7/5)

Cool Down

Warm-up (No Measure)

COOL DOWN

FOR RECOVERY

2:00 Walk & Shake Legs

2:00 EZ Bike

2:00 Foam Roll

(No Measure)