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CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Row (Legs Only)

20 Shoulder Taps

10 Scap Pull-Ups

10 Scap Push-Ups

Into…

2-3 ROUNDS

:30 Row (EZ → Mod → Hard)

8/8 Half Kneeling Arnold Press

8/8 Single Leg, Single Arm Bent over Row

8/8 Single Leg RDL

Workout

Metcon (AMRAP – Reps)

1.) EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – :45 Max DB Floor Press (50/35)|(35/20)

-Rest 1:00 b/t Part 1 & Part 2-

2.) EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – :45 Max Ring Rows

(Score is Total Reps of Floor Press & Ring Rows)

KG DB: (22.5/15)|(15/10)

Finisher

Metcon (No Measure)

3 SETS

12 DB Lateral Raises

10 DB Bent Over Reverse Flyes

8 DB Front Raises

-Rest As Needed b/t Sets-

(No Measure)