CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

3 ROUNDS

10/8 Cal Row

10 Banded Side Steps*

10 Groiners

Barbell Movement**

*With a Band above the Knees, athletes will perform 10 Lateral Steps to the Right, then 10 Lateral Steps to the Left.

**Round 1: 5 Deadlift + 10 Elbow Punches

Round 2: 10 Elbow Punches + 5 Front Squat

Round 3: 3 Muscle Clean + 3 Power Clean

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squats (32X1)

*Building from Light to Moderate*

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15 Front Squats (155/105)|(115/75)

25/20 Cal Row

(Score is Time)

KG BB: (70/55)|(50/35)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)