CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

12 Tuck-ups

12 Piked Shoulder Taps

5 Barbell Strict Press

20 Bunny Hops

INTO..

AMRAP x 5 MINUTES

10 V-ups

5 Barbell Strict Press

20 Single Unders

:20 Flagpole Stretch

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 20 MINUTES

MIN 1 & 2 – AMRAP of 10 Toes to Bar + 35 Double Unders*

MIN 3 – 20 Push Press (95/65)|(65/45)

MIN 4 – :45 Cardio Choice

*Pick up where you left off.

(Score is Total Rounds + Reps)

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

Optional Finisher

Metcon (No Measure)

3 SETS

10 Barbell Rollouts

15-20 Deficit Calf Raises

30 Alt. Russian Twists

-Rest As Needed b/t Sets-

(No Measure)