CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

10 PVC Pass Throughs

10 Alt Lunges w/ PVC Pass Throughs

10 PVC Overhead Squats

10 Push Ups to Pike

AMRAP x 6 MINUTES w/ empty barbell

5 Romanian Deadlifts

8 Hang Muscle Cleans

5 Hang Power Cleans

4/4 Alt Front Rack Lunges

5 Strict or Push Press

8 Kip Swings

Workout

Metcon (6 Rounds for reps)

EMOM x 18 MINUTES*

MIN 1 – Waist to Overhead

MIN 2 – Front Rack Forward Lunges

MIN 3 – Rope Climbs or Muscle-Ups

Sets 1 & 2 – (95/65)|(65/45)

Sets 3 & 4 – (115/75)|(75/55)

Sets 5 & 6 – (135/95)|(95/65)

*:50 Work / :10 Rest-Transition each minute. For the Waist to Overhead, athlete can choose any method.

**1 Round = 3 Minute Rotation

(Score is Reps Each Round)

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

400m Walk

1200m Slow Bike

*Nasal Breathing Only

(No Measure)