CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Bootstrappers

10 Alt. Groiners

10 Alt. Samson Stretch

5 Push-Up to Pike

5 Pike Push-Ups

5 Squat Thrust

Workout

“9/11” (Time)

FOR TIME

2001m Run*

11 Box Jumps (30/24)|(24/20)

11 Thrusters (155/105)|(115/75)

11 Chest-to-Bar Pull-Ups

11 Power Cleans

11 Handstand Push-Ups

11 Hang Power Clean

11 Toes to Bar

11 Deadlifts

11 Push Jerks

2001m Row

*Original workout format attributed to CF BelAir.

**Athletes may start with either the run or the row and finish the workout with the other.

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Slow Alt. Samson Stretch

2:00 Slow Alt. Elbow to Instep

1:00 Slow Alt. Samson Stretch

(No Measure)