CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

Grab a partner and a Barbell!

1 ROUND EACH…

P1: AMRAP of…

5 Push-Up to Pike

10 Alt. V-Ups

15 Air Squats

P2: Run 400m

When P2 returns from Run, switch!

Into…

2 ROUNDS EACH…(need a barbell!)

P1: AMRAP of…

5 Romanian DL

5 Hang Muscle Clean

5/5 Elbow Punches

P2: 15 Burpees

When P2 finishes Burpees, switch!

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

18 ROUNDS FOR TIME

4 Burpees Over the Bar

6 Hang Power Clean (165/115)|(115/75)

100m Run

*P1 works while P2 rests. P1 completes a full round then athletes switch. Each athlete completes 9 rounds.

(Score is Time)

Finisher

Metcon (Time)

FOR TIME

100 Sit-Ups*

*Feet flat on ground, glutes must stay pinned to ground. Shoulders pass hips at the top of the sit-up.

(Score is Time)