CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 10-9-8-7-6-5-4-3-2-1 Air Squats Bicycle Crunches Ring Rows Workout Metcon (Time) FOR TIME 50 Sit-Ups Immediately Into… 10 ROUNDS 10 Alt. DB Thrusters (50/35)|(35/20)* 2 Rope Climbs Immediately Into… 50 Sit-Ups (Score is Time) *Athlete will press one DB overhead while...Read More

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up Warm-up (No Measure) 3 Rounds (7:00 CAP) 20 Singles 8 PVC Deadlifts 8 PVC Pass Thrus 8 PVC Behind the Neck Presses Into 2 Rounds 20 Singles * 8/8 Single DB Upright Rows 8/8 Single DB Strict Press :20 Bike Sprint *Athletes can perform Double Unders/Double...Read More