CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3-4 ROUNDS (8:00 MINUTE CAP)

8/6 Cal Bike

10 Bootstrappers

10/10 Single Leg DB Deadlifts

Strength

Deadlift (1×6 / 1×6 / 1×6+)

DEADLIFT

1×6 @ 65-70% (Light-Moderate) of 2RM

1×6 @ 70-75% (Mod)

1x 6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure….no more than 8-10.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

20 Deadlifts (AHAP)

50/40 Cal Bike

20 Bar Muscle-Ups

10 Deadlifts

25/20 Cal Bike

10 Bar Muscle-Ups

-Hard Cap 15:00-

(Score is Time)