CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

3 ROUNDS

10/10 Moose Antlers

5 Inch Worm + Push-Up

10 PVC Pass-thrus

Into…

3 ROUNDS

10 Push-ups (2111)

8 Snatch Grip RDL

6 Hang Muscle Snatch

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Hand Release Push-Ups

25 Power Snatches (75/55)|(65/45)

(Score is Time)

Post-Workout Strength

Bench Press (9-7-7-5)

9-7-7-5

Bench Press*

*Build to a Heavy set of 5. Reps 4 & 5 of the final set should be very challenging.

(Score is Weight)