CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1:00 Bike

Into…

2 ROUNDS

10 Air Squat

10 Alt. Shoulder Taps

10 Tuck-ups

10 Kip Swings

Into…

1:00 Bike

Into…

2 ROUNDS

8 Empty BB Front Squat

8 Up-Down

8 Kipping Hanging Knee Raise*

*Switch to TTB/ TTS on 2nd Rounds

Workout – Performance

5 SETS FOR MAX REPS (AMRAP – Reps)

1:00 – Cal Bike

1:00 – Front Squat (75/55)

1:00 – Toes to Bar

1:00 – Up-Downs

1:00 – Rest

(Score is Total Reps)

KG BB: (35/25)

Workout – Fitness

5 SETS FOR MAX REPS (AMRAP – Reps)

1:00 – Cal Bike

1:00 – Front Squat (65/45)

1:00 – Toes to Something

1:00 – Up-Downs

1:00 – Rest

(Score is Total Reps)

KG BB: (30/20)

Post-Workout Skill – All

3 SETS (No Measure)

:20-:30 L-Hang or Knee-Tuck Hang

8-10 Alt. Candlesticks or 10-12 Hollow Body Rocks

-Rest As Needed b/t Sets-

(No Measure)