CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Alt. Groiners

10 Box Step-Ups

5 Burpees

5 DB Sumo Deadlifts (Athlete Choice, Light-Moderate)

ROWLING (ON A 10:00 RUNNING CLOCK)

Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups.

Workout

Metcon (Time)

FOR TIME

30 Burpee Box Crawl Over (30/24)*

200m DB Suitcase Carry (50/35)|(35/20)

100m Walking Lunge

30 DB Up-Down

100m Walking Lunge

200m DB Suitcase Carry

30 Burpee Box Crawl Over

2000/1750m Row

*Both hands and both feet must come to the top of the box and then athlete dismounts.

(Score is Time)

KG DB: (22.5/15)|(15/9)