CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

“You go, I go” partner, chipper style warm-up.

IN TEAMS OF 2…

100 Jumping Jacks

50 Air Squats

50 Sit Ups

50 Alternating Lunges

50 Up Downs

1,000m row (switching every 250m)

10 Minute Cap

Workout

RX: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
RX WB (20#/14#)(10’/9′)

SUMO DLHP/PP (75#/55#)

SCALED WB (14#/10#)(10’/9′)

SUMO DLHP/PP (55#/35#)