CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 4 MINUTES (:40 ON / :20 OFF)

MIN 1 – Kang Squat

MIN 2 – Yoga Push-Ups

MIN 3 – Alt. Samson Lunges

MIN 4 – Pike Shoulder Taps

Into…

2 SETS

8 Burpees

8/8 Single Arm DB Deadlift

8 Alt. DB Hang Snatches

:20 Handstand Hold / Pike Hold

Workout – Performance

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

3 Wall Walks

12 Burpees

18 Alt. DB Hang Snatches (50/35)

24 Single DB Overhead Alt. Lunge*

*Perform 12 Alt. Lunges with DB on Left Arm then 12 Alt. Lunges with DB on Right Arm.

(Score is Rounds + Reps)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)

3 Half Wall Walks

12 Burpees

18 Alt. DB Hang Snatches (35/20)

24 Single DB Front Rack Alt. Lunge*

*Perform 12 Alt. Lunges with DB on Left Arm then 12 Alt. Lunges with DB on Right Arm.

(Score is Rounds + Reps)

KG DB: (15/10)

Finisher – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :40 Single DB Curl

MIN 2 – :40 Single DB Skull Crusher

MIN 3 – :40 Single DB Alt. Plank Taps

(No Measure)