CrossFit Mettle and Honor – Open Gym

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Mountain Climbers

10 Slam Ball Deadlifts

10 Slam Ball Strict Press

5/5 Hand Over Hand Ring Rows*

Into…

2 ROUNDS

8 Up-Downs

8 Slam Ball G2OH**

6 Lunge + Lunge + Squat

Into…

2 ROUNDS

5 Burpees

5 Slam Balls

:20 Wall Sit

*Place one hand on top of the other with the ring vertical. Complete 5 reps with one hand on top and then switch.

**Similar to a Plate G2OH. Focus on keeping the Slam Ball close on the way up.

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

40/30 Cal Bike

:30 Wall Sit

Max Rope Climbs In Time Remaining

(Score is Reps)

-Rest 2:00-

ON A 5:00 RUNNING CLOCK…

40/30 Cal Bike

:30 Wall Sit

Max Slam Balls (30/20)|(20/10) In Time Remaining

(Score is Reps)

-Rest 2:00-

ON A 5:00 RUNNING CLOCK…

40/30 Cal Bike

:30 Wall Sit

Max Burpees In Time Remaining

*Each :30 Wall Sit Must be performed Unbroken

(Score is Reps)

KG SB: (15/10)|(10/5)

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