CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Bike (EZ-Moderate Pace)

Immediately Into…

3 SETS FOR QUALITY

10/10 Banded Monster Walk Steps or Controlled Side Steps

10/10 Clam Shells

10 Tempo Air Squats (Band or Hip Circle Optional) (30X0)

10 Tempo Barbell Strict Press (21X1)

5 Broad Jumps

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 4 MINUTES

Cal Bike

-Rest :30 b/t AMRAPs-

AMRAP x 4 MINUTES

6 Front Squats (135/95)|(95/65)

8 Shoulder to OH

36 Double Unders

-Rest 2:00 b/t Sets-

*1 SET = Both AMRAPS for a total of 8:30 including the :30 Rest.

(Score is Total Rounds + Reps)

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

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Wall Sit

10 Barbell Rollouts

-Rest as need b/t Sets-

(No Measure)