CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

10/10 Leg Swings

10 Scap Pull-Ups

10 Scap Push-Ups

Into…

2 ROUNDS

200m Run

12 Alt. V-Ups

8 Knee Push-Ups

12 Up-Downs

Workout

Metcon (AMRAP – Reps)

5 SETS

ON A 3:00 RUNNING CLOCK…

200m Run

12 Toes to Bar*

Max Hand Release Push-Ups in Time Remaining…

-Rest 1:00 b/t Sets-

*Weight Vest Optional

(Score is Reps)

Finisher

Metcon (Weight)

3 SETS FOR QUALITY

8/8 SA Bent Over Row*

16 Alt. DB Slides

*Supported on Bench or Ball

-Rest as needed b/t Sets-

(Score is Weight)