CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

GAME WARM-UP (4 MIN)

ROWLING

Into..

2-3 ROUNDS (5 MIN CAP)

:30 BIke @ Mod Hard Pace

6 Up-Downs + Alt. Shoulder Tap

6 Step-Ups + Slow Negative

6 Squat Jumps

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 250/200m Row

MIN 2 – 15/12 Cal Bike

MIN 3 – Max Box Jumps (24/20)*

MIN 4 – Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 200/150m Row

MIN 2 – 12/10 Cal Bike

MIN 3 – Max Box Jumps (20)*

MIN 4 – Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)

Post-Workout Skill – Performance

Metcon (No Measure)

EVERY 1:30 x 4 SETS

3 Kip Swings

+

2 Pull-Ups

+

1 Chest to Bar Pull-Up

-Rest w/ Time Remaining-

(No Measure)

Post-Workout Skill – Fitness

Metcon (No Measure)

EVERY 1:30 x 4 SETS

3 Kip Swings

+

2 Dynamic Kips*

+

1 Pull-Up

*Pulling Knees-Up Behind the Bar.

-Rest w/ Time Remaining-

(No Measure)