CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

8 Slow KB Deadlift

8 KB Upright Rows

8 Up-Downs

8 Tuck-Up or V-Up

8 Kip Swings

Into…

2 ROUNDS

5 Burpees

5 Kipping Knee Raise

10 American KB Swings

Workout – All

2 SETS (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

4-8-12 and so on…

Burpees

KB Swings (Athlete Choice)

Toes to Bar or Toes to Something

-Rest 2:00 b/t Sets-

*Start at the beginning of each AMRAP.

(Score is Lowest Rounds + Reps)

Finisher – All

EMOM x 8 MINUTES (No Measure)

MIN 1 – :45 Russian Twists

MIN 2 – :45 Tuck/ Hollow Hold

(No Measure)