CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

8 Scap Push-Ups

8 Scap Pull-Ups

8 Slam Ball Deadlift

8 Slam Ball OH Press

Into…

1 ROUND

8 Alt. Shoulder Taps

8 Ring Rows

8 Slam Ball Ground to OH

4 Inch Worms

Into…

1 Round

10 Hollow Rocks

8 Slam Balls

6 Narrow Grip Push-Ups

2 Strict Pull-Ups

Strength – All

Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep*)

*Start Moderate and build to Heavy.

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES

4 Strict Chin-Ups*

8 Narrow Grip Push-Ups

12 Slam Balls (Athlete Choice)**

*Option to Alternate Rounds of 2 Wall Walks if prepping for the 2023 Open.

**Option to sub light KB Swing

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 4 MINUTES

2 Ring Rows or DB Bent Over Row*

4 Narrow Grip Push-Ups

8 Slam Balls (Athlete Choice)**

*Option to Alternate Rounds of 1 Wall Walk if prepping for the 2023 Open.

**Option to sub light KB Swing

-Rest 1:00 b/t Sets-

(Score is Total Rounds + Reps)