CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

8/8 Single Arm DB Deadlift

8/8 Single Arm DB Hang Power Clean

8 Alt. Box Step-Ups

16 Alt. Deadbugs

Into…

1 ROUND

10 Single DB RDL

10 Alt. DB Hang Power Clean

10 DB Goblet Alt. Box Step-Ups

10 Sit-Ups

Workout – Performance

Metcon (Time)

1.) 2 ROUNDS FOR TIME

10 Deadlifts (225/155)

20 DB Goblet Alt. Box Step-Ups (50/35)|(24/20)

30 Alt. DB Hang Power Cleans

40 Sit-Ups

(Score is Time)

-Rest 2:00 b/t P1 & P2-

Metcon (AMRAP – Rounds and Reps)

2.) AMRAP x 6 MINUTES

4 Deadlifts

6 DB Goblet Alt. Box Step-Ups

8 Alt. DB Hang Power Cleans

10 Sit-Ups

(Score is Rounds + Reps)

KG BB: (100/70)

KG DB: (22.5/15)

Workout – Fitness

Metcon (Time)

1.) 2 ROUNDS FOR TIME

10 Deadlifts (155/105)

20 DB Goblet Alt. Box Step-Ups (35/20)|(20)

30 Alt. DB Hang Power Cleans

40 Sit-Ups

(Score is Time)

-Rest 2:00 b/t P1 & P2-

Metcon (AMRAP – Rounds and Reps)

2.) AMRAP x 6 MINUTES

4 Deadlifts

6 DB Goblet Alt. Box Step-Ups

8 Alt. DB Hang Power Cleans

10 Sit-Ups

(Score is Rounds + Reps)

KG BB: (70/47.5)

KG DB: (15/10)

Partner Finisher – All

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 8 MINUTES*

Max 100m Runs

*P1 runs 100m while P2 rests. Partners tag and switch.

(Score is Total Completed 100m Runs)