CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 9 MINUTES 1:00 Row or Bike (Increasing intensity each round) 10 Groiners 10 Lunges 10 Plate Deadlifts 10 Plate Thrusters Recovery Workout Metcon (No Measure) EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups MIN 2...Read More

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP X 5 MINUTES 8/6 Cal Bike 8 Plate Ground to Overhead With :02 Pause At The Top 8 V-ups -THEN- 3 ROUNDS 25″ Waiter Walk (Each Arm) 15 PVC Pass Throughs Strength Push Jerk (3-3-3-3-3) Push Jerk* *Start moderate and build to heavy, but...Read More