CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

AMRAP x 8 MINUTES

10 Cal Cardio Choice

10 KB Deadlift

10 Piked Shoulder Taps

50’ KB Farmers Carry

Workout

Metcon (No Measure)

EMOM x 25 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Russian KB Swings (Athlete Choice, Heavy)

MIN 3 – :45 Alt. KB Heel Taps

MIN 4 – :45 Wall Walks

MIN 5 – :45 DBL KB Hold*

*KB Hold Options:

Farmer

Overhead

Mixed

Front Rack

(No Measure)

()

()

()

Optional Finisher

Metcon (No Measure)

3 SETS

10/10 Single Arm KB Strict Press

15 KB Horn Curls

-Rest As Needed b/t Sets-

(No Measure)