CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

PARTNER WARM-UP

AMRAP x 6 MINUTES*

P1: Cal Row

P2: 8 Kip Swings + 8 BB Good Mornings + 8 Tuck Ups

Partner 1 will Row while Partner completes the 3 movements. They will switch upon partner 2’s completion. If no Partner, complete :45 of each movement in a 6min EMOM.

Partner Workout – All

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

AMRAP x 30 MINUTES*

80/60 Cal Row

60 Toes to Bar or Toes to Something

40 Deadlifts**

200m DB Farmer Carry (Athlete Choice)

*P1 works while P2 rests. Both Partners will complete the 200m Carry together, switching DBs as needed. All other work is split as needed.

**Deadlift Weight Options…

(155/105)

(185/135)

(205/145)

(225/155)

(Score is Rounds + Reps)

KG BB1: (70/47.5)

KG BB2: (85/60)

KG BB3: (93/65)

KG BB4: (100/70)

Solo Workout Option – All

EMOM x 30 MINUTES (AMRAP – Rounds and Reps)

MIN 1,2&3 – AMRAP of… 12/10 Cal Row + 10 Toes To Bar or Toes to Something + 8 Deadlift (Athlete Choice)

MIN 4 – 1:00 DB Farmer Hold (Athlete Choice)

MIN 5 – Rest

(Score it Total Rounds + Reps)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30/:30 Half Pigeon on Box

:30 Box Prayer Stretch

:30 SLOW Alt. Deadbugs

-Rest as Needed b/t Sets-

(No Measure)