CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

5/4 Cal Bike

10 Ring Rows

5 Scap Pull-Ups

10 Supermans

5 Push-Up to Pikes

Into…

AMRAP x 5 MINUTES

5/4 Cal Bike

5/5 Hand Over Hand Ring Rows

5 Kip Swings

10 Hollow Rocks

5 Up Downs

Skill – All

8:00 RUNNING CLOCK… (No Measure)

Practice Rope Climbs or Strict Pull-Up

(No Measure)

Workout – Performance

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

15/12 Cal Bike

1 Rope Climb

15 Toes to Bar

1 Rope Climb

15 Burpees

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

12/10 Cal Bike

3 Strict Pull-Ups

12 Toes to Something

3 Strict Pull-Ups

12 Burpees

(Score is Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 SLOW PVC Pass Thrus

5/5 Moose Antlers

10/10 Single Arm Banded Upright Row

-Rest as Needed b/t Sets-

(No Measure)