CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

5 min AMRAP

200 m jog

8 lunges

10 elbow punches

8 muscle cleans

8 ring rows

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
scaled: 95/55, ring rows