CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

10 Lunge → Air Squats → Empty BB Front Squats

10 Up-Down w/ Pause → Up-Downs Over Bar → Burpees Over Bar

5/5 SA Ring Rows → 10 Ring Rows → Scap Pull-Ups

Extended Warm-up

Metcon (No Measure)

ON AN 8:00 RUNNING CLOCK…

Practice Chest to Bar Pull-Ups or Pull-Up Practice*

*Options…

Banded Strict Chest to Bar Pull-Ups

Pausing Chest to Bar Pull-Ups

2-for-1 Chest to Bar Pull-Ups

Pull-Up or Banded Pull-Up Practice

(No Measure)

()

Workout

Part 1 (AMRAP – Reps)

AMRAP x 10 MINUTES

2-4-6-8-and so on…

Front Squats (95/65)|(65/45)

Burpees Over Bar

Chest to Bar Pull-Ups

(Score is Total Reps)

-Rest 3:00 b/t P1 & P2-

Part 2 (Time)

FOR TIME

40 Front Squats

30 Burpees Over Bar

20 Chest to Bar Pull-Ups

(Score is Time)

KG BB: (42.5/30)|(30/20)

()

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

3:00 Foam Roll Lats

:45/:45 Standing Side Lat Stretch

1:00 Rig Assisted Lat Stretch

(No Measure)