CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Into…

2 ROUNDS

5 Clean Deadlift

10 Elbow Punches

5 Strict Press

10 Scap Pull-Ups

Into…

2 ROUNDS

5 High Hang Muscle Clean

5 Hang Muscle Clean

5 Push Press

10 Small Kip Swings

Workout

Metcon (Time)

FOR TIME*

21-18-15-12

Hang Clean and Jerks (115/75)|(75/55)

Pull-Ups

*100m Run After Each Full Set.

(Score is Time)

Optional Finisher

Metcon (No Measure)

3 SETS

Max Chin-Ups*

Into…

Max Bar Dead Hang

-Rest 2:00 b/t Sets-

*End set without coming off the bar and work immediately into the Max Bar Hang

(No Measure)