CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10/8 Cal Row (EZ-Mod Pace)

8 Box Step Ups

6/6 Push-Up Plank Shoulder Taps

into…

AMRAP x 4 MINUTES

10/8 Cal Row (Mod- Fast Pace)

8 Box Jumps

6/6 SA DB Bent Over Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

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

14 No Push-Up Renegade Row (Athlete Choice)*

21/18 Cal Row

*L+R = 1 Rep

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

Optional Finisher

Metcon (Weight)

3 SETS

25 Single DB Floor Press (Athlete Choice, Moderate-Heavy)

1:00 Single DB Weighted Hollow Hold

-Rest 1:00 b/t Sets-

*On the 3rd Set, perform Max Single DB Floor Press into Max Single DB Weighted Hollow Hold.

(Score is Weight)