CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

10 Jumping Jacks

10 Scap Pull-Ups

10 Air Squats

Into

1 ROUND

8 Toe Touch Jumping Jacks

8 Tuck Ups

8 Jumping Squats

Into

1 ROUND

6 Up-Downs

6 Kip Swings

6 Front Squat + 6 Strict Press

Strength

Thruster (3 Attempts at a 10-Rep)

ON A 15:00 RUNNING CLOCK…

(Score is Heaviest Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Toes to Bar

5 Thrusters (135/95)|(95/65)

10 Up Downs Over Bar

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back / Shoulders

2:30 Lat Distraction (R)

2:30 Lat Distraction (L)

(No Measure)