CrossFit Mettle and Honor – CrossFit

Warm-up

AMRAP x 7 MINUTES

5 Scap Pull-Ups

5/5 Elbow Punches

5 Kang Squats

10 Box Step Overs

Strength

Front Squat (6-4-4*)

*Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week.

(Score is Weight)

Week 5 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

1 Rope Climb

2 Front Squats (205/145)|(145/100)*

10 Box Jump Overs (24/20)

*Can be taken from the floor or rack.

(Score is Rounds + Reps)

KG BB: (90/65)|(65/45)

Rope Climb Option 1: 1 Strict Pull-Up + 1 Stri inct Knees to Chest (2 Reps of Complex for 1 Rope Climb)

Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)