CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

TABATA 1 (8 Rounds :20 On / :10 Off)

MVMT 1 – Max Mountain Climbers

MVMT 2 – Max Alt. DB Around the Worlds

Into…

TABATA 2 (8 Rounds :20 On / :10 Off)

MVMT 1 – Max Cal Bike

MVMT 2 – Max DB Arnold Press

Workout – Performance

FOR TIME (Time)

800m Run

60/50 Cal Bike

40 DB Shoulder to Overhead (50/35)

600m Run

40/30 Cal Bike

20 DB Shoulder to Overhead

400m Run

20/15 Cal Bike

10 DB Shoulder to Overhead

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness

FOR TIME (Time)

600m Run

50/40 Cal Bike

40 DB Shoulder to Overhead (35/20)

400m Run

30/25 Cal Bike

20 DB Shoulder to Overhead

300m Run

20/15 Cal Bike

10 DB Shoulder to Overhead

(Score is Time)

KG DB: (15/10)

Finisher – All

2-3 SETS (Weight)

20 Single DB Curls

20 Single DB Skull Crusher

-Rest :30-

Max Reps Single DB Floor Press (Heavy)*

-Rest As Needed b/t Sets-

*Goal is b/t 20-25 Reps. If 25+ reps are completed use a heavier DB next round.

(Score is Weight)