CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :50 Mod Hard Row

MIN 2 – :50 Calf + Tib Raises

MIN 3 – :50 Jump Squats

Workout – Performance

EVERY 5:00 x 4 SETS (Time)

50 Double Unders

50/40 Cal Row

50 Double Unders

-Rest w/ Time Remaining-

(Score is Slowest Set)

Workout – Fitness

EVERY 5:00 x 4 SETS (Time)

80 Single Unders*

40/30 Cal Row

80 Single Unders*

-Rest w/ Time Remaining-

*Option for :45 Double Under Practice.

(Score is Slowest Set)

Finisher

3 SETS (No Measure)

10 Rower Glute Bridge-Ups

10 Rower Pike-Ups

10 Calf Raise + Tib Raise

-Rest As Needed b/t Sets-

(No Measure)