CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Up-Downs

8 KB Deadlift

8 Scap Pull-Ups

Into…

2 ROUNDS

6 Burpees

6 Russian KB Swings

3 Strict Pull-Ups or 6 Ring Rows

Skill

Metcon (No Measure)

FOR QUALITY

2-3 SETS

2-4 Strict Chest to Bar Pull-Ups

2-4 Kipping Chest to Bar Pull-Ups

-Rest-

1-3 Kipping Hips to Bar

1-3 Bar Muscle Ups

(No Measure)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

3 Bar Muscle-Ups

6 Burpees to Plate

9 Kettlebell Swings (53/35)|(35/26)

(Score is Time)