CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

200m Run

Into…

EMOM x 6 MINUTES

MIN 1 – :40 Groiners + Twist*

MIN 2 – 6 Power Cleans + 6 Alt. OH Press (Front Rack to Back Rack)**

MIN 3 – :20 Scap Ring Rows + :20 Plank Hold

*2nd Round Perform Lunge + Twist

**Start with the bar in the Front Rack; Press the bar OH; then lower the Bar to the Back Rack; Press the bar OH; then return the bar to the Front Rack. Repeat 3 Times

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – :45 Back Rack Lunges (135/95)|(95/65)

MIN 2&3 – 400m Run

MIN 4 – :45 Ring Rows

(Score is Total Reps of Back Rack Lunges + Ring Rows)

KG BB: (60/42.5)|(42.5/30)

Post-Workout Strength

Metcon (No Measure)

3 SETS

20 Empty Barbell Reverse Curls

40 Alt. Empty Barbell Flutter Kicks

:30 Supinated Empty Barbell Gun Hold

-Rest As Needed b/t Sets-

(No Measure)