CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

4 min row w/ partner

switch every min (focus on transition speed)

Into…

AMRAP x 5 MINUTES*

20 Jumping Jacks

10 Air Squats

10 Step Ups

*At 2:30 mark, swap to:

10 Cossack Squats

10 MB Thrusters

10 Box Jumps

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 30 MINUTES*

500m Row

60 Box Jumps (24/20)

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

*Partner 1 works while Partner 2 rests. Alternate as needed on the BJ and WB. Partners row 250m then switch. The other partner is holding the ball.

Ball MUST Remain off ground entire wod. 5 team burpee penalty for ball dropping to ground

(Score is Rounds + Reps)

Workout

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Kelly must be a run.