CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :40 Legs Only

MIN 2 – :40 Legs + Lean Back

MIN 3 – :40 Legs + Lean Back + Pull + Pause at Ribs*

MIN 4 – :40 Row Stroke, Pause Past Knees on Return**

MIN 5 – :40 Row

MIN 6 – :40 Row at a higher intensity

Transition into…

3 ROUNDS

6 KB Upright Row

6 KB Horn Curls

12 Alt. KB Halos

6/6 Half Kneeling KB Presses

6 Weighted Sit-Ups

*Quick pause once the handle has touched the chest before returning to the starting position.

**Quick pause with the handle at or slightly forward of the knees.

Workout – Performance

Metcon (Time)

FOR TIME

35-25-15-25-35

KB Sumo DL High Pull (70/53)

Weighted Sit-Up*

*GHDSU Optional

(Score is Time)

KG KB: (32/24)

Workout – Fitness

Metcon (Time)

FOR TIME

30-20-10-20-30

KB Sumo DL High Pull (53/35)

Sit-Up

(Score is Time)

KG KB: (24/16)

Partner Finisher – All

Metcon (Distance)

IN TEAMS OF 2…

AMRAP x 8 MINUTES

Max Meter Row

(Score is Total Meters)