CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30s Row – Just Legs

:30s Row – Just Arms

10 Calf Raises

10 Tib Raises

10 Bootstrap Squats

Into…

2 ROUNDS

1:00 Row

20 Single Unders

5 Tempo Air Squats (32X1)

5 Hang Power Cleans

10 Alt. Elbow Punches

Workout – Performance

FOR TIME* (Time)

100 Front Squat (115/75)

150/125 Cal Row

300 Double Unders

*Partition reps and movements in any order to complete all work.

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

FOR TIME* (Time)

100 Front Squat (75/55)

125/100 Cal Row

400 Single Unders

*Partition reps and movements in any order to complete all work.

(Score is Time)

KG BB: (35/25)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Wrist Rocks

1:00 Foam Roll T Spine

1:00 EZ Row (Nasal Breathing Only)

-Rest as Needed b/t Sets-

(No Measure)