Announcements

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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

200m Run

10 Cat Cows

10 Alt. KB Slides

10 KB Deadlifts

10 Scap Pull-Ups

:20 Dead Hang

Workout – Performance

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

21 Toes to Bar

15 KB Swings (70/53)

(Score is Time)

KG KB: (32/24)

Workout – Fitness

Metcon (Time)

3 ROUNDS FOR TIME

300m Run

21 Knees to Chest

15 KB Swings (53/35)

(Score is Time)

KG KB: (24/16)

Partner Finisher – All

Metcon (Distance)

IN TEAMS OF 2…

ON AN 10:00 RUNNING CLOCK…

Max Meter Run

*P1 will complete a KB Farmer Hold (Athlete Choice) while P2 completes a distance run of their choice. Once P2 returns partners switch. Distances can vary and partners can switch off as much as needed. If KB’s drop while partner running is still out the distance does not count.

(Score is Total Meters Run)