CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Into…

2 ROUNDS

12 Banded Pull Aparts

10 Scap Pull-Ups

8 BB Good Mornings

Into…

100m Run

1-2 ROUNDS (Time Permitting)

10 Banded Face Pulls

8 Kip Swings

6 BB Deadlifts

Extended Warm-up

Metcon (No Measure)

3 SETS*

5-7 TNG Deadlifts**

-Rest :30-

2-3 Kip Swings

+

2-3 Chest to Bar Pull-Ups

*1 SET = Deadlifts + all Pulling Movements.

**Start Light and end Moderate. Reps must be Touch and Go.

-Rest As Needed b/t Sets-

(No Measure)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run
KG BB: (85/60)|(60/42.5)

NOTE: Last Seen 10/20/21

Optional Finisher

Metcon (No Measure)

4 SETS

20 Hollow Body Rocks

1:00 Side Plank*

-Rest 1:00 b/t Sets-

*Alt. Sides each Set.

(No Measure)