CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

25’ High Knees

25’ Butt Kickers

25’ Karaokes

25’ Toe Walk

25’ Heel Walk

25’ Leg Swings

25’ Bear Crawl

Into…

10 Box Step Ups

5 Push-Up to Pike

10 Up-Downs

8 Box Jumps

4 Inchworms

8 Burpees

Workout

Metcon (Time)

7 ROUNDS FOR TIME

200m Run

12 Burpee Box Jump Overs (20/16)

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS ON A 12:00 CLOCK…

10 DB Front Raises

10 DB Lateral Raises

10 DB Upright Rows

20 Single DB Russian Twist

-Rest as Needed b/t Sets-

(No Measure)