CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

4:00 Bike or Row (EZ Pace)

Immediately Into…

AMRAP x 6 MINUTES

10 Alt. Groiners

5 Bootstrappers

10 Alt. Reverse Lunges (Barbell Optional)

5 Good Mornings

10 Alt. Elbow Punches

5 Shoulder Press w/ :01 Pause at the Top

Workout

Metcon (Time)

FOR TIME*

20 Back Squat (185/135)|(135/95)

30 Hand Release Push-Ups

30 Front Squats (135/95)|(95/65)

30 Hand Release Push-Ups

40 Overhead Squats (115/75)|(75/55)

30 Hand Release Push-Ups

50 Air Squats

*Barbell comes from the ground for all Squat Sets

(Score is Time)

KG BB 1: (85/60)|(60/42.5)

KG BB 2: (60/42.5)|(42.5/30)

KG BB 3: (50/35)|(35/25)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Quads / Hammies Roll

(No Measure)

Rogue Pump and Row (Time)

2000 Meter Row for Time

2:00 Rest

Max Bodyweight Bench Press

Score is row time minus 10 seconds for each completed bench press rep.