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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Run

10 Up-Downs + Scap Push-ups

10 Sumo Stance Good Mornings

Into…

1-2 ROUNDS (TIME PERMITTING)

100m Run

8 Barbell or KB RDLS

8 Barbell or KB Upright Rows

8 Burpees

Workout – Performance

Metcon (Time)

FOR TIME

1200m Run

50 Up-Downs

25 Sumo Deadlift High Pull (95/65)

800m Run

40 Up-Down Over Bar

25 Sumo Deadlift High Pull

400m Run

30 Burpees Over Bar

25 Sumo Deadlift High Pull

200m Run

20 Burpees

25 Sumo Deadlift High Pull

(Score is Time)

KG BB: (42.5/30)

Partner Workout Option – Performance

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES

400m Run

30 Synchro Up-Downs

30 Sumo Deadlift High Pulls (95/65)

200m Run

30 Burpees Over Bar

30 Sumo Deadlift High Pulls

*P1 & P2 complete Up-Downs (30 each at same time) and Run together. All other movements are split as needed. P1 works while P2 rests.

(Score is Total Rounds + Reps)

KG BB: (42.5/30)

Workout – Fitness

Metcon (Time)

FOR TIME

800m Run

40 Up-Downs

20 KB Sumo Deadlift High Pull (53/35)

600m Run

30 Up-Downs to a Plate

20 KB Sumo Deadlift High Pull

400m Run

20 Burpees

20 KB Sumo Deadlift High Pull

200m Run

10 Burpees to a Plate

20 KB Sumo Deadlift High Pull

(Score is Time)

KG KB: (24/16)

Partner Workout Option – Fitness

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES

400m Run

30 Synchro Up-Downs

30 KB Sumo Deadlift High Pulls (53/35)

200m Run

30 Burpees

30 KB Sumo Deadlift High Pulls

*P1 & P2 complete Up-Downs (30 each at same time) and Run together. All other movements are split as needed. P1 works while P2 rests.

(Score is Total Rounds + Reps)

KG KB: (24/16)

Optional Finisher

Metcon (No Measure)

3 SETS

10 Tuck-Up + V-Up

15 Ring Face Pulls

1:00 Empty Barbell Gun Hold

-Rest As Needed b/t Sets-

(No Measure)