CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike or Cardio EZ

Then..

2 RDS

15 Supinated Banded Pull-Aparts

5 Scap Pull-Ups

5 Strict Knee Tucks

5/5 SA Ring Rows

Then..

1 RD

10 Alt. Groiners with Twists

7/7 Elbow Punches

5 Muscle Cleans

5 Front Squats

*Optional Cool Down (Post-Workout)

1:00 each side Manual Forearm Stretch

1:00 each side Couch Stretch

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs

(No Measure)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

25/20 Cal Bike

15 Hang Power Cleans (135/95)|(95/65)

3 Rope Climbs

(Score is Time)

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