CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

ON AN 8:00 MINUTE RUNNING CLOCK…

2 ROUNDS

10 Lunges → 10 Step-Ups

12 KB Deadlifts → 12 Russian KB Swings

10 Tuck-Ups → 10 Strict Knees to Chest

:20 Bar Hang → 12 Scap Pull-Ups

AMRAP IN REMAINING TIME…

10 Box Jumps w/ Step Down

8 Bootstrappers

5-7 Kip Swings

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

21-15-9

Box Jumps*

KB Swings (53/35)|(35/26)

Toes to Bar

*Change box height each round…

Round of 21 (20)

Round of 15 (24)

Round of 9 (30)

(Score is Rounds + Reps)

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

Finisher

Metcon (No Measure)

3 SETS

10 DB Forward/ Lateral Raises*

15-20 DB Zottman Curls

-Rest As Needed b/t Sets-

*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.

(No Measure)