CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

25 Jumping Jacks

10 Up Down

25 Mountain Climbers

10 Up Down

25 Single Unders

Strength

Metcon (Weight)

3 SETS

12 Supinated Barbell Bent Over Row

16 SA KB Front Rack Step-up*

-Rest 1:30 b/t Sets-

*Alternate legs each rep. Perform 8 reps with bell on L-arm and 8 reps with bell on R-arm.
Record weight for the Barbell Bent Over Row.

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

120 Push Ups

60 KB Sumo Deadlift High Pull (55/35)/(35/25)

120 Walking Lunges

60 KB Swings

120 Double Unders or 2x singles

60 Burpees

120 Goblet Squats

-20:00 Hard Cap-

*P1 works while P2 rests. Workout must be completed in order. P1 & P2 can break up reps however they want.