CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS (Time Permitting)

12/10 Cal Row

10 Alt. Box Step-Overs

10 Ring Rows

10 Scap Pull-Ups

10 Hollow Body Rocks

Extended Warm-Up – All

2 SETS FOR QUALITY (No Measure)

1:00 Row (Mod Pace)

10 Box Jump Overs (Athlete Choice)

5 Chest to Bars*

-Rest 1:30 b/t Sets-

*Option for Pull-Ups or Ring Rows.

(No Measure)

Workout – Performance

EVERY 8:00 x 3 SETS (Time)

50/40 Cal Row

40 Box Jump Overs (24/20)

20 Chest to Bar Pull-Ups

-Rest w/ Time Remaining-

(Score is Slowest Set)

Workout – Fitness

EVERY 8:00 x 3 SETS (Time)

50/40 Cal Row

30 Box Jumps (20)

20 Pull-Ups*

-Rest w/ Time Remaining-

*Option for Ring Rows.

(Score is Slowest Set)

Optional Cool Down

1-2 SETS FOR QUALITY (No Measure)

200m Cool Down Walk

10 Cat/Cows

5 Bodyweight Jefferson Curls

-Rest as Needed b/t Sets-

(No Measure)