CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Jumping Jacks

8 Jumping Squats

6 Push-Up to Down Dog

Into…

2 SETS

5 BB Deadlift

10 Elbow Punches

5 Front Squat

5 OH Press

Strength

Metcon (Weight)

E2MOM x 14 MINUTES*

1 or 2 Power Clean & Jerks

*Start light and build to workout weight.

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Optional Cool Down

Warm-up (No Measure)

FOR QUALITY

5:00 Foam Roll Upper Back

2:00 Child’s Pose

(No Measure)