CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

:30 Row (RPE 5/6)

4 Alt. Samson Stretches

8 Hollow Rocks

4 Up-Downs

8 Air Squats

Into…

AMRAP x 5 MINUTES

:30 Row (RPE 7/8)

4 Kang Squats

8 Sit-Ups

4 Burpees

8 Jumping Air Squats

Workout – All

Front Squat (1.) ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Front Squat*)

*Barbell must come from the floor.

(Score is Weight)

-Rest 3:00 b/t P1 & P2-

2.) AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

20/15 Cal Row

15 Sit-Ups

10 Front Squats (70% of 3-Rep)

5 Burpees

(Score is Rounds + Reps)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

10 SLOW Rower Hamstring Curls

-Rest as Needed b/t Sets-

(No Measure)