Announcements

ORDER YOUR CFMAH GEAR HERE ASAP!!!!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:45 Cal Row (increasing intensity)

10 Walking Lunges

5/5 Single Arm DB Deadlifts

10 Single DB Curls

12 Slow Alt. Shoulder Taps

Into…

2 ROUNDS

:45 Cal Row (increasing intensity)

10 Walking Lunges

5/5 Single Arm DB Upright Row

15 DB Glute Bridge-Ups

10 DB Slides

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

25/20 Cal Row

20 Walking Lunges

15 DBL DB Hang Power Cleans (50/35)

100m DB Farmer Walk

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20/15 Cal Row

20 Walking Lunges

10 DBL DB Hang Power Clean (35/20)

100m DB Farmer Walk

(Score is Rounds + Reps)

KG DB: (15/10)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 18 MINUTES

20 Walking Lunges

15 DBL DB Hang Power Clean (Athlete Choice)

50m DB Farmer Carry

*P1 completes 1 full round while P2 completes Max Cal Row. Once P1 finishes a round, partners switch.

(Score is Total Cals)

Finisher

Metcon (No Measure)

6 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Single DB Curls

MOVT 2 – Single DB Glute Bridge-Up

MOVT 3 – DB Slides

-No Additional Rest b/t Sets-

*1 SET = MOVT 1- MOVT 3.

(No Measure)