CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

2-3 ROUNDS

4 Wall Ball Lungster*

8 Wall Ball Push Press

6/6 SA Ring Rows

200m Run

*Athletes: Lungster with the Wall Ball held in the Front Rack is Lunge + Lunge + Front Squat

Workout

OVERDRAFT (Time)

4 ROUNDS FOR TIME

400m Run

20 Wall Balls (20/14)|(14/10)

2 Rope Climbs

10 DB Lunge (R) + Lunge (L) + Front Squat (50/35)|(35/20)

(Score is Time)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Upper Back

3:00 Olympic Wall Squat

(No Measure)