CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 Round

1:00 Row (EZ)

10 Groiners

10 Squat Jumps

10 Bird Dogs

Into…

1 Round

1:00 Row (Moderate)

10 Step Ups

10 Good Mornings

10 Tuck Ups

Into…

1 Round

1:00 Row (Fast)

10 Box Jumps

10 Samson Lunges

10 Sit Ups

Workout – All

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

10-15-20-and so on…

Cal Row*

5-10-15-and so on…

Box Jumps (30/24)**

*Alt. Cals…

5-10-15-and so on…

**Option for 24/20.

(Score is Rounds + Reps)

Finisher – All

EMOM x 6 MINUTES (:40 ON/ :20 OFF) (No Measure)

MIN 1 – Sit-Ups

MIN 2 – Alt. V-Ups + V-Up

MIN 3 – Copenhagen Plank Hold

(No Measure)