CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

40 Single Unders

10 Lunges

10 Tuck-Ups

Into…

AMRAP x 4 MINUTES

40 Double Unders

10 DB Goblet Lunges

10 Strict Knees to Chest

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs*

*Options…

Practice J-Technique

Practice Spanish Wrap

Practice Quick Roping Down (Advanced)

(No Measure)

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Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – 50 Double Unders*

MIN 2 – 16 Alt. DB Goblet Lunge (Athlete Choice, Heavy)

MN 3 – :50 Max Rope Climbs

*Option to increase by 5 each round.

(Score is Total Reps of Rope Climbs)

Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict 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)