CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

30 Single Unders

10 Alt. DB Deadlifts

10 DB Bent Over Rows

Into…

2 ROUNDS

30 High Jump Single Unders (or Double Unders)

15 Sit-Ups

10 Alt. DB Swings

:20 Dead Hang

Skill

Metcon (No Measure)

3 SETS

20 Banded Lat Push Down

3-5 Kip Swings

2-4 Kipping Pull-Up w/:02 Pause at Top

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME*

4 Strict Pull-Ups

16 Alt. DB Hang Muscle Snatch (35/20)|(20/15)**

6 Pull-Ups

24 Sit-Ups

8 Chest to Bar Pull-Ups

48 Double Unders

**If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.

*Option to use heavier DB.

(Score is Time)

KG DB: (15/10)|(10/7.5)

Optional Finisher

Metcon (No Measure)

6 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Tuck-Ups

MOVT 2 – Hollow Hold

*1 SET = MOVT 1 + MOVT 2.

(No Measure)