CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

200m Run

Into…

2 ROUNDS

5 Scap Pull-Ups

5 Scap Push-Ups

5 Banded Pull Aparts

5 Banded Flys

Into…

2-3 ROUNDS (Time Permitting)

:30 Bike @ Mod Pace

5 Kip Swings

10 Ring Rows*

5 Push-Up to Pike

*Option for Jumping Pull-Ups in round 2.

Strength

Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy)

*Retest from week of 6/27/22.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

300m Run

12/10 Cal Bike

15 Pull-Ups

(Score is Time)

()