CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS (Time Permitting)

1:00 Row

10 Alt. Lunges*

5 BB Up and Overs**

20 Lateral Hops (Over Bar Optional)

5 Burpees

*RND 2+3 complete Barbell Back Rack Lunges.

**Barbell starts in the front rack, then push press to overhead and carefully lower down to the back rack.

Workout – Performance

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

500/400m Row

30 Back Rack Alt. Lunges (95/65)

15 Burpees Over Bar

(Score is Rounds + Reps)

KG BB: (42.5/30)

Workout – Fitness

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

500/400m Row

20 Back Rack Alt. Lunges (65/45)

10 Burpees

(Score is Rounds + Reps)

KG BB: (30/20)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

1000/800m Row

60 Back Rack Lunges (Athlete Choice)

30 Synchro Burpees

*P1 works while P2 rests. Split work as needed except the Burpees.

(Score is Rounds + Reps)

Post-Workout Strength – All

Bench Press (5-5-5-5*)

*Start Light-Mod and build to Moderate+.

(Score is Weight)