CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

50m Run*

6/6 Split Squats

6 KB Deadlift

6 Step Ups

*Increase pace each round, finishing at workout pace (Light, Mod, Fast)

Workout – All

EMOM x 25 MINUTES (AMRAP – Reps)

MIN 1 – 100m Sprint

MIN 2 – :45 Russian KB Swing (Athlete Choice, Light)

MIN 3 – 100m Sprint

MIN 4 – :45 KB Goblet Box Step-Ups (Athlete Choice, Light)|(24/20)

MIN 5 – Rest

(Score is Total Reps)

Post-Workout Strength – All

3 SETS FOR QUALITY (No Measure)

10/10 KB Goblet Split Squats*

8/8 Staggered Stance KB RDL

*Option for DB Goblet Bulgarian Split Squats.

-Rest As Needed b/t Sets-

(No Measure)