CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Mountain Climbers

5/5 SA Ring Rows

10 Scap Push Ups

-into-

AMRAP x 5 MINUTES

20 Crossbody Mountain Climbers

1 Rope Lower to Floor + Raise

5 Burpees

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – 200m Run

MIN 2 – 3 Rope Climbs

MIN 3 – Max DB Bench Press (AHAP)*

MIN 4 – REST

*Option to perform Barbell Bench Press with (135/95) or (155/105) for Max Reps

(Score is Reps)