Announcements

🚨 New T-Shirt Alert! 🚨 Celebrate our 9-year anniversary with a new CFM&H shirt! Order by July 20th here: https://cfm-h.itemorder.com/shop/home/ 🎉

Join us for the Hero WOD Loredo as we do every year. See you there! 💪

Get ready to celebrate with CrossFit Mettle and Honor as we approach our 9th anniversary and the holiday season! 🎉 Join us for exclusive July 4th classes at 7am, 8am, and 9am—registration opens this Friday. Plus, don’t miss our Anniversary WOD on July 20th and the chance to wear our special edition shirts with pride. Your participation fuels our legacy—let’s make these moments unforgettable!

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

:45 Bike*

12 Alt. KB Deadlifts

10 Scap Push-Ups

10 Arm Haulers

:20/:20 KB Suitcase Hold

*RND 1= Arms Only / RND 2= Legs Only RND 3=Full Body.

Partner Workout – All

IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 23 MINUTES*

80/65 Cal Bike**

60 Russian KB Swings (Athlete Choice)

40 Hand Release Push-Ups

200m KB Suitcase Carry***

*P1 works while P2 rests, split work as needed.

**While P1 works on Bike, P2 must hold KB in either hand Suitcase Hold.

***Switch KB b/t partners as needed.

(Score is Rounds + Reps)

Solo Workout Option – All

EVERY 5:00 x 4 SETS (AMRAP – Reps)

25/20 Cal Bike

20 Russian KB Swings (Athlete Choice)

100m Suitcase Carry

Max Hand Release Push-Ups in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Reps of Push-Ups)

Cool Down – All

ON A 7:00 RUNNING CLOCK… (No Measure)

Foam Roll Quads, Lats, Calves

(No Measure)