CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

1 ROUND

20 Single Unders

10 PVC Pass Throughs

10 Jumping Squats

Into…

1 ROUND

15 High Jump Single Unders

8 Snatch Push Jerk

7 PVC Overhead Squat

Strength

Metcon (Weight)

3 SETS ON A 12:00 RUNNING CLOCK…

1 Snatch Deadlift

+

1 Hang Power Snatch (Above the Knee)

+

1 Hang Power Snatch (Below the Knee)

-Rest as needed b/t Sets-

*Weight stays Light for all 3 Sets

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 4:00 RUNNING CLOCK…

500/400m Row

15 Power Snatch*

Max Double Unders in Time Remaining

-Rest 1:00 b/t Sets-

*Power Snatch reps decrease by 3 each set…15-12-9-6

SET 1 – 15 Reps @ (95/65)|(65/45)

SET 2 – 12 Reps @ (115/75)|(75/55)

SET 3 – 9 Reps @ (135/95)|(95/65)

SET 4 – 6 Reps @ (155/105)|(115/75)

(Score is Reps)

KG BB1: (42.5/30)|(30/20)

KG BB2: (50/35)|(35/25)

KG BB3: (60/42.5)|(42.5/30)

KG BB4: (70/55)|(50/35)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back

(No Measure)