CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES (:40 ON / :20 OFF)

MIN 1 – Side Shuffle Shuttle Run

MIN 2 – Alt. DB Upright Row

MIN 3 – Step-Up with slow lower

MIN 4 – High Knees Shuttle Run

MIN 5 – Alt. DB Curl to Arnold Press

MIN 6 – Lateral Step-Ups

Strength

Metcon (4 Rounds for weight)

4 SETS

10/10 Single Arm DB Bent Over Rows

15-20 DB Floor Press

-Rest As Needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS

1:00 – 50′ Shuttle Runs*

1:00 – Box Step-Overs (24/20)

1:00 – Strict Pull-Ups

1:00 – Up-Downs

*Each 50′ intervals counts as 1 Rep. If no access to 50′ complete a 200m Run.

-No Additional Rest b/t Sets-

(Score is Total Reps)

KG DB: (22.5/15)|(15/10)