CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

15 Scap Pull-Ups

15 Scap Push-Ups

5/5 Single Arm Ring Rows

10 Push-Up to Pike

5 Strict Pull-Ups + Knees to Elbow

5 Tempo Barbell Strict Press (30X1)

Workout

Metcon (Time)

FOR TIME

75 Burpees

10 Rope Climbs

25 Push Jerk (185/135)|(135/95)*

5 Rope Climbs

25 Burpees

*Option for (155/105)|(115/75)

(Score is Time)

KG BB: (85/60)|(60/42.5)

Optional Finisher

Metcon (Time)

‘Burpee BlackJack’

20 burpee — 1 sit up

19 burpee–2 sit up

18 burpee–3 sit up

17 burpee–4 sit up

16 burpee–5 sit up

15 burpee–6 sit up

14 burpee–5 sit up….. And so on