CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS (3:00 CAP)

10/10 Wrist Circles

10 Slow Scap Pull-Ups

10 Alt. Samson Lunges

Into…

TABATA 8 ROUNDS (:20 ON / :10 OFF)*

MVMT 1 – Lunge + Lunge + Air Squat**

MVMT 2 – KB Sumo Deadlift High Pull

*Odd Rounds – Legs, Even Rounds – KB Movement

**You can upgrade to a Suitcase Lunge in the later Rounds

Workout – All

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

100m KB Farmer Carry (Athlete Choice)

10/10 KB Farmer Split Squats

Pulling Option (Athlete Choice)

*Pulling Options…

10 Strict Pull-Ups or Chin-Ups

10 Vertical or Supinated Ring Rows

3,2,or1 Reps of Rope Climbs

(Score is Rounds + Reps)

Post-Workout Strength – All

Bench Press (10-10-10

Narrow Grip Bench Press*)

*Complete 15-20 DB Flyes (Light) on the floor after each set.

(Score is Weight)