CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10/7 Cal Row

10 Alt. Samson Lunge Stretches

20 Mountain Climbers (Control…not sloppy!)

10 Up-Downs

7 Hand release Push-ups

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Skill

Metcon (No Measure)

3 SETS*

2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

*Option to complete skill session pre or post workout.

(No Measure)