CrossFit Mettle and Honor – CrossFit

Warm- Up

Warm-up (No Measure)

6 min AMRAP

100 m run

8 Deadlift (bar)

100 m run

5 front squat 2-sec pause at the bottom

5 thrusters

10 scap pull-ups

5 kip swings

Partner Metcon

RX: Metcon (Time)

For time:

30 synchro deadlifts

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Rest 5 min.

10 synchro thrusters

10 synchro pull-ups

400-m run

20 synchro thrusters

20 synchro pull-ups

400-m run

30 synchro thrusters

30 synchro pull-ups

400-m run

Time cap: 35 min.

Rx’d

(54 and under)

Women 125-lb. deadlift, 55-lb. thruster

Men 185-lb. deadlift, 75-lb. thruster

(55 and up)

Women 95-lb. deadlift, 35-lb. thruster, may step over

during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, may step over

during bar-facing burpees

SCALE: Metcon (Time)

For time:

30 synchro deadlifts

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Rest 5 min.

10 synchro thrusters

10 synchro jumping pull-ups

400-m run

20 synchro thrusters

20 synchro jumping pull-ups

400-m run

30 synchro thrusters

30 synchro jumping pull-ups

400-m run

Time cap: 35 min.

Scaled

(54 and under)

Women 95-lb. deadlift, 35-lb. thruster,

may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster,

may step over during bar-facing burpees

(55 and up)

Women 65-lb. deadlift, PVC pipe or stick thruster,

may step over during bar-facing

burpees, 200-m run

Men 95-lb. deadlift, PVC pipe or stick thruster, may step over during bar-facing burpees,

200-m run