Announcements

ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 SET

:30 Arms Only Row into :30 Full Body Row

12 Crunches

10 Hand Over Hand Ring Rows

5/5 Split Squats

Into…

1 SET

:30 Legs Only Row into :30 Full Body Row

12 Straight Leg Sit-Ups

10 Barbell Up & Overs

10 Barbell Alt. Reverse Lunges

Into…

1 SET

1:00 Full Body Row

12 Sit-Ups

10 Scap Pull-ups

10 Barbell Alt. Forward Lunges

Workout – Performance

Metcon (Time)

8 ROUNDS FOR TIME

20/15 Cal Row

20 Sit-Ups*

10 Alt. Back Rack Lunges (135/95)

1 Rope Climb

*GHDSU or Weighted Optional.

(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

Metcon (Time)

8 ROUNDS FOR TIME

15/12 Cal Row

15 Sit-Ups*

10 Alt. Back Rack Lunges (95/65)

5 Knee to Elbow

*Weighted Optional.

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30 Wall Overhead Stretch

10/10 Wrist Circles

:30 Cobra Stretch

-Rest as Needed b/t Sets-

(No Measure)