CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 CAP)

:40 EZ Bike

8 Sumo Stance Good Morning

8 KB Deadlift

8 KB Upright Row

8 Russian KB Swings

8 Scap Pull-Ups

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – :40 KB Sumo Deadlift High Pull (53/35)|(35/26)*

MIN 2 – :40 Toes to Bar

MIN 3 – :40 Russian KB Swings*

MIN 4 – :40 Cal Bike

*Option for Heavier KB.

(Score is Total Reps)

KG KB: (24/16)|(16/12)

Optional Finisher

Metcon (No Measure)

6 SETS (:20 ON/ :10 OFF)*

MOVT 1 – KB Horn Curls

MOVT 2 – KB Gun Hold

*1 SET= MOVT 1 + MOVT 2.

(No Measure)