CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

:30 Bottom of Squat Hold or 10 Air Squats

10 WB Push Press

10 Scap Push-Ups

10 Ankle Rotations (L/R)

INTO…

AMRAP x 4 MINUTES

30’ Bear Crawl

10 BBFront Squat

8 Push-Ups*

*Option to complete from knees.

Strength

Front Squat (5-5-5*)

*Start Light-Mod and build up to Moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

EMOM x 21 MINUTES*

MIN 1&2 – AMRAP of…

7 Wall Balls (20/14)|(14/10)

5 Handstand Push-Ups

3 Front Squats (155/105)|(115/75).

MIN 3 – Rest

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG WB: (9/6)|(6/5)

KG BB: (70/47.5)|(52.5/35)

HSPU Option 1: Pike Push-Up

HSPU Option 2: DB Push Press

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