Announcements

Don’t miss this chance to join a thrilling race for free! We have a limited offer of 20 free tickets for the Spartan and Tough Mudder challenge, where you can showcase your CrossFit skills and have fun. All you need to do is sign up with the code below and you’re in. Hurry up, this offer is valid only for the first 20 people who use it. We appreciate your loyalty and support. Here is your 20-use Spartan ticket code:

O2COMP-76120B

You only have til January 31st to sign up for any race in the calendar year!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

MOBILITY (4:00 CAP)

1-2 ROUNDS (Time Permitting)

8 Alt. Groiners

8 Cat Cows

8 Bootstrappers

8 Push-Up to Pike

WORKOUT SPECIFIC WARM-UP (6:00 CAP)

2 ROUNDS

6 Lunge + Lunge + Air Squat

6 Up-Downs

6 Med Ball Sit-Ups

Into…

2 ROUNDS

8 Med Ball Front Squats

8 Med Ball Push-Press

8 Med Ball Ground to Overhead

8 Burpees

Benchmark Workout – Performance

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
(Score is Time)

KG WB: (9/6)

Benchmark Workout – Fitness

KAREN (FITNESS) (Time)

FOR TIME

150 Wall Balls (14/10)

(Score is Time)

KG WB: (6/5)

Post Workout Strength (All)

Back Squat (5×5*)

*Use the same Light Weight for All Sets. This is a Deload Week.

(Score is Weight)

Week 5 of 6

Strength | Progressive Overload Cycle