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)

1 ROUND

5 Cat/Cows

10 Alt. Cossack Squats

10 Alt. 90-90 Hip Rotations

5 Jefferson Curls

Into…

AMRAP x 6 MINUTES

10/8 Cal. Row

10 Bodyweight Alt. Lunges

10 Alt. Elbow Punches w/Barbell

10/10 Single Leg Glute Bridge-Ups

Workout – Performance

EVERY 2:00 x 5 SETS (AMRAP – Reps)

25/20 Cal Row

Max Alt. Front Rack Lunges (115/75) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Lunges)

KG BB: (52.5/35)

Workout – Fitness

EVERY 2:00 x 5 SETS (AMRAP – Reps)

20/15 Cal Row

Max Alt. Front Rack Lunges (75/55) in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Lunges)

KG BB: (35/25)

Post-Workout Strength – All

Deadlift (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