CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
4 Inch Worms + Push-Up
6 Alt. Groiners
8 Scap Pull-Ups
10 Cat Cows
Into..
3 ROUNDS
9 Barbell RDL
8/8 SA Ring Row
7 Up-Downs
6 Box Step-Overs
Strength
Deadlift (1.) ON A 8:00 RUNNING CLOCK…
Build to a Mod-Heavy 4-Rep)
(Score is Weight)
-Rest 2:00 b/t Part 1 & Part 2-
Deadlift (2.) EMOM x 4 MINUTES
2 Deadlifts*)
*Start with the Weight from Part 1 and Build to or Above Workout Weight.
(Score is Weight)
Workout
Metcon (Time)
10 ROUNDS FOR TIME
2 Deadlift (315/205)|(225/155)
4 Bar Muscle-Ups
8 Box Jump Overs (24/20)
(Score is Time)
KG BB: (143/93)|(100/70)
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up