CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

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

MIN 1: Step-Ups → Box Jumps

MIN 2: S.A. KB Swings → S.A. KB Cleans (:20/:20)

MIN 3: Tuck-Ups → V-Ups

MIN 4: :20 Dead Hang + :20 Active Hang → :20 Scap Pull-Ups + :20 Kip Swings

*Progress to the second movement(s) halfway through the EMOM

Workout – All

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)

8 Toes to Bar*

6/6 Single Arm KB Push Press

16 Box Jumps (24/20)

*Option for Toes to ‘Something’

(Score is Rounds + Reps)

KG KB: (24/16)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

6 KB Goblet Alt. Box Step-Up (53/35)|(24/20)

8 Toes to Bar*

6/6 Single Arm KB Push Press

16 Box Jumps (24/20)

*Option for Toes to ‘Something’

(Score is Rounds + Reps)

KG KB: (24/16)

*P1 starts the AMRAP, once they reach the Box Jumps…P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them.

Finisher

Metcon (No Measure)

3 SETS

40 Alt. KB Flutter Kicks

20 KB Horn Curls

20 KB Upright Rows

-Rest As Needed b/t Sets-

(No Measure)