CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Box Step-ups

10 Scap Push-ups

10 Lunges

:15 Top of the Ring Hold

Into…

2 ROUNDS

8 Box Step-Overs

8 Push-ups

8 DB Alt. Front Rack Lunges

:15 Bottom of the Ring Hold

Into…

1-2 ROUNDS (Time Permitting)

6 Box Jump Overs

10 Hand Release Push-ups

10 Alt DB. Overhead Lunges

:20 Ring Dip Negatives

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 7 MINUTES**

14 Box Jump Overs (24/20)

7 Ring Dips

14 Single DB Alt. Overhead Lunges (50/35)|(35/20)*

7 Hand Release Push-Ups

*Switch hand holding DB as needed.

-Rest 1:30 b/t Sets-

**Pick up where you left off in each AMRAP.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)|(15/10)