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CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
400m Team Run
Into…
AMRAP x 5 MINUTES
5 Up-Down + Scap Pull-Ups
5/5 Single Arm Ring Rows
5 Sumo Good Mornings
20 Single Unders*
* Single Unders switch Double Unders if able at halfway point.
Skill – Performance
Metcon (No Measure)
3 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
5 Segmented Sumo DL High Pull*
*1 Rep w/ Barbell or PVC is…
Sumo DL
Shrug
High Pull
-Rest As Needed b/t Sets-
(No Measure)
Skill – Fitness
Metcon (No Measure)
3 SETS
5 Banded Strict Pull-Ups
8 Tempo Push-Ups (1111)
5 Segmented Sumo DL High Pull*
*1 Rep w/ Barbell or PVC is…
Sumo DL
Shrug
High Pull
-Rest As Needed b/t Sets-
(No Measure)
Workout – Performance
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS
MIN 1 – Sumo Deadlift High Pulls (95/65)
MIN 2 – Up-Downs Over Bar
MIN 3 – Double Unders
MIN 4 – 200m Run
MIN 5 – Rest
(Score is Total Reps)
KG BB: (42.5/30)
Workout – Fitness
Metcon (AMRAP – Reps)
4 SETS FOR MAX REPS
MIN 1 – Sumo Deadlift High Pulls (75/55)
MIN 2 – Up-Downs Over Bar
MIN 3 – Double Unders
MIN 4 – 200m Run
MIN 5 – Rest
(Score is Total Reps)
KG BB: (30/20)