CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

EMOM x 8 MINUTES (:40 ON / :20 OFF)

MIN 1 – Up-Downs

MIN 2 – Step-Overs

MIN 3 – Ring Rows

MIN 4 – Lunges

MIN 5 – Burpees

MIN 6 – Box Jumps

MIN 7 – Jumping Pull-Ups

MIN 8 – Lunge + Lunge + Air Squat

Strength

Front Squat (5-5-5-5*)

*Start Light and build to Moderate. This is a Deload Week.

(Score is Weight)

Week 8 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

10 Pull-Ups

5 Front Rack Lunge-Lunge-Squat (95/65)|(65/45)*

10 Chest to Bars

5 Burpee Box Crawl Overs**

*1 Rep= Lunge (R) + Lunge (L) + Front Squat.

**Standard height is 30/24, however if higher boxes are available athletes can complete Box Crawl over to a higher box.

(Score is Round + Reps)

KG BB: (42.5/30)|(30/20)