Announcements

Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Jog

10 Alt. Step-Ups

10 Up-Downs

10 Ring Rows

Into…

2 ROUNDS

100m Run

8 Box Jumps

6 Burpees

8/8 Hand Over Hand Ring Rows

Skill – All

ON AN 8:00 RUNNING CLOCK… (No Measure)

Practice Rope Climbs*

*Focus on fully opening the hips before repositioning the hands.

(No Measure)

Workout – Performance

EMOM x 16 MINUTES (AMRAP – Reps)

MIN 1 – 12 Box Jumps (30/24)

MIN 2 – 15 Burpees

MIN 3 – Max Rope Climbs

MIN 4 – 100m Run

(Score is Total Rope Climbs)

Workout – Fitness

EMOM x 16 MINUTES (AMRAP – Reps)

MIN 1 – 10 Box Jumps (24/20)

MIN 2 – 12 Burpees

MIN 3 – Max Strict Pull-Ups

MIN 4 – 100m Run

(Score is Total Strict Pull-Ups)

Optional Finisher – All

EMOM x 6 MINUTES (No Measure)

MIN 1 – :45 Plank Hold

MIN 2 – :45 Tuck or Hollow Hold

(No Measure)