CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MIN (:40 ON // :20 OFF)*

MIN 1: EZ Row → Mod Row

MIN 2: Alt. S.A. DB Deadlifts → Alt. DB Snatches

MIN 3: Single Unders → Double Unders / Single-Single-Doubles

MIN 4: Dead Bugs → Up Downs

*Progress through the arrows in the second round of the EMOM

Workout – All

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

15/12 Cal Row

25 Sit-Ups

35 Double Unders

*Every 2:00 not including 0:00 complete 5 Alt. DB Devils Press (50/35).

(Score is Rounds + Reps)

KG DB: (22.5/15)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 22 MINUTES*

20 Alt. DB Devils Press (50/35)

30/20 Cal Row

50 Sit-Ups

70 Double Unders

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Post-Workout Strength – All

Bench Press (ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep)

(Score is Weight)