CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Single Unders*

12 Alt. Shoulder Taps**

8 Air Squats

*@ 2:30 perform Single + Single + High Jump

**@2:30 perform Push-Ups

Workout

Metcon (1 Rounds for reps)

4 SETS*

AMRAP x 6 MINUTES

10-20-30 and so on…

Double Unders

5-10-15 and so on…

Hand Release Push-Ups

1-2-3 and so on…

Front Squats (185/135)|(135/95)

-Rest 2:00 b/t Sets-

*Start from the beginning at each set.

(Score is Lowest Reps)

KG BB: (85/60)|(60/42.5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

3 SETS*

AMRAP x 8 MINUTES

60 Double Unders

40 Hand Release Push-Ups

20 Front Squat (185/135)|(135/95)

-Rest 1:00 b/t Sets-

*P1 works while P2 rest. Split work as needed. Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (85/60)|(60/42.5)