CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5 Cal Bike

10 Scap Pull-Ups

8 KB Sumo DL

20 Single Unders

-Quick Rest-

AMRAP x 4 MINUTES

5 Cal Bike

5 Kip Swings

10 Tuck-Ups

8 RKBS

20 High Singles / Double Unders

Workout

Metcon (AMRAP – Rounds and Reps)

Part 1

IN TEAMS OF 3…

AMRAP x 13 MINUTES

P1 Completes…

6 Toe 2 Bar

14 Russian KB Swing (70/53)|(53/35)

24 Double Unders

While P2…

Wall Sit Hold

While P3…

Rests

-Rest 2:00-

Then complete Part 2.
*P1 works while P2 holds Wall Sit and P3 Rests. P1 completes a full round of the AMRAP then switches with P2. Then P2 switches with P3 and so on. Athletes must rotate in order. During the Bike, athletes rotate in order to complete Max Cals. No Wall Sit.

(Part 1 – Score is Rounds / Part 2 – Score is Cals)

Metcon (AMRAP – Reps)

ON A 7:00 RUNNING CLOCK…

Max Cal Bike
*P1 works while P2 holds Wall Sit and P3 Rests. P1 completes a full round of the AMRAP then switches with P2. Then P2 switches with P3 and so on. Athletes must rotate in order. During the Bike, athletes rotate in order to complete Max Cals. No Wall Sit.

(Part 1 – Score is Rounds / Part 2 – Score is Cals)