CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

100m Run

8 Barbell Jefferson Curls

8 Alt. Groiners

8 Ring Rows

Into…

AMRAP x 4 MINUTES

100m Run

8 Barbell Good Mornings

8 Cat Cows

8 Jumping Pull-Ups

Strength – All

Deadlift (5-5-5-5

Tempo Deadlift (31X1)*

)

*Start Light and Build to Moderate+.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Workout – Performance

3 SETS (Time)

400m Run

15 Deadlifts (185/135)

15 Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (85/60)

Workout – Fitness

3 SETS (Time)

400m Run

15 Deadlifts (135/95)

15 Jumping Pull-Ups

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (60/42.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Banded Pull Aparts

10 Banded Ws

10 Banded High Pulls

100m Walk Outside

-Rest as Needed-

(No Measure)