CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND…

25ft Butt Kickers

25ft High Knees

25ft High Skips

25ft Partner Banded Running (25ft Each Partner)

AMRAP x 6 MINUTES…

5 MB Front Squats

5 MB Push Press to Target

5 MB Thrusters

100m Run

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

400m Run

60 Wall Balls (20/14)|(14/10)

60 Box Jumps (24/20)

*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.

**For the WB and BJ, resting partner must hold a Single KB (53/35) in the Goblet Position. If bell goes to the ground before all 120 reps are finished each round, team must stop work and each athlete performs 3 push-ups. Bell goes to ground during the runs.

-37:00 Time Cap-