CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

100m Run

10 Scap Push-Ups

10 Alt. Shoulder Taps

5/5 Single Arm Ring Row

Into…

AMRAP x 5 MINUTES

150m/100m Row

5 Tempo Barbell Strict Press (:03 descent)

10 Scap Pull-Ups

10 Ring Rows

Workout – All

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 200m Run

MIN 2 – :45 Max Rep Strict Pull-Ups*

-Rest 2:00 b/t P1 & P2-

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – :45 Max Rep Strict Press (65/45)

*Option for Banded Strict Pull-Ups

(Score is Total Reps of Strict Pull-Ups & Strict Press)

KG BB: (30/20)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 As + Ts + Ys

10 Alt. Deadbugs

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)