CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS (8:00 CAP)

:45 Row/Bike

8 Up-Downs

8 Scap Pull-Ups

4/4 Ring Rows

4 Lunge + Lunge + Air Squat

Strength

Thruster (3-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

150m/100m Row or 300m bike

3 Thrusters (135/95)|(95/65)*

3 Burpee Bar Muscle-Ups

*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.

(Score is Rounds + Reps)

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

BMU Option 1: Burpee Jumping Bar Muscle-Up

BMU Option 2: Burpee Jumping Pull-Up or Chest to Bar Pull-Up