CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 SETS

8 Alt. Lunges

8 Scap Pull-Ups

4/4 Single Arm Ring Row

8 Barbell Strict Press

Into…

1-2 SETS

8 DB Goblet Alt. Lunges

8 Scap Push-Ups

4-6 Strict Pull-Ups or 8 Ring Rows

8 Barbell Push Press

Strength – All

Push Jerk (ON A 15:00 RUNNING CLOCK…

Build to a 5-Rep Moderate Push Jerk

)

(Score is Weight)

Workout – Performance

AMRAP x 13 MINUTES (AMRAP – Rounds and Reps)

2-4-6-and so on…*

Shoulder to Overhead (115/75)

DB Goblet Alt. Lunges (50/35)

*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.

(Score is Rounds + Reps)

KG BB: (52.5/35)

KG DB: (22.5/15)

Workout – Fitness

AMRAP x 13 MINUTES (AMRAP – Rounds and Reps)

2-4-6-and so on…*

Shoulder to Overhead (75/55)

DB Goblet Alt. Lunges (35/20)

*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.

(Score is Rounds + Reps)

KG BB: (35/25)

KG DB: (15/10)

Optional Cool Down – All

3 SETS FOR QUALITY (No Measure)

6 Up Dog to Down Dog

6 Alt. 3-Legged Down Dog

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)