CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

TABATA (8 ROUNDS → :20 WORK // :10 REST)

MOVT 1 – Cat/Cows

MOVT 2 – Alt. Step-Ups

MOVT 3 – KB Deadlifts

MOVT 4 – Up-Downs

Into…

2 ROUNDS

6 Empty Barbell RDLs

6 Box Jumps

6/6 Single Arm Russian KB Swings

6 Burpees

Workout – Performance

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

15 Box Jumps (24/20)

10 Russian KB Swings (53/35)

10 Burpees

(Score is Rounds + Reps)

KG KB: (24/16)

Workout – Fitness

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

10 Box Jumps (20)

7 Russian KB Swings (35/26)

7 Burpees

(Score is Rounds + Reps)

KG KB: (16/12)

Post-Workout Strength – All

Deadlift (ON A 25:00 RUNNING CLOCK…

Build to a 1-Rep Deadlift

)

(Score is Weight)

Week 6 of 6

Strength | Progressive Overload Cycle