CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 SETS

10 Step-Ups → 10 Box Jumps*

10 Ring Rows

10 Kip Swings

10 Overhead PVC Lunge → 10 Front Rack PVC Lunge → 10 Back Rack PVC Lunge

*Box Jumps will be performed on Set 2 & Set 3

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

8 Box Jumps (20)

6 Alt. Overhead Lunges (95/65)|(65/45)

4 Chest to Bars

-Rest 1:00-

AMRAP x 7 MINUTES

10 Box Jumps (24/20)

8 Alt. Front Rack Lunges

6 Chest to Bars

-Rest 1:00-

AMRAP x 9 MINUTES

12 Box Jumps (30/24)

10 Alt. Back Rack Lunges

8 Chest to Bars

(Score is Total Rounds + Reps)

KG BB: (42.5/30)|(30/20)

Optional Finisher

Metcon (No Measure)

8 SETS (:20 ON/ :10 OFF)

MOVT 1 – Plate Weighted Sit-Ups

MOVT 2 – Plate Curls

*1 SET = MOVT 1 + MOVT 2.

(No Measure)