CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

2 ROUNDS

5 Cat/Cows

10 Tib Raises

:30 Squat Hold

10 Alt. Bird Dogs

Into…

3 ROUNDS

200m Run → 150m Run → 100m Run

4 Inch Worms w/Push-Up

4 Empty Barbell Cuban Presses

4 Empty Barbell Up + Overs*

*Front Rack to Back Rack to Front Rack = 1 Rep

Extended Warm-Up – All

Metcon (Weight)

EVERY 3:00 x 3 SETS

Build to a Moderate Weight of…

1 Thruster

+

2 Front Squats

+

3 Back Squats

-Rest w/ Time Remaining-

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES

8 Back Squats (165/115)

10 Hand Release Push-ups

200m Run

-Rest 2:00-

AMRAP x 5 MINUTES

6 Front Squats (135/95)

8 Hand Release Push-ups

150m Run

-Rest 2:00-

AMRAP x 3 MINUTES

4 Thrusters (95/65)

6 Hand Release Push-ups

100m Run

(Score is Total Reps)

KG BB1: (75/52.5)

KG BB2: (60/42.5)

KG BB3: (42.5/30)

Workout – Fitness

Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES

8 Back Squats (135/95)

10 Push-ups

200m Run

-Rest 2:00-

AMRAP x 5 MINUTES

6 Front Squats (95/65)

8 Push-ups

150m Run

-Rest 2:00-

AMRAP x 3 MINUTES

4 Thrusters (75/55)

6 Push-ups

100m Run

(Score is Total Reps)

KG BB1: (35/25)

KG BB2: (42.5/30)

KG BB3: (60/42.5)