CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Bootstrappers

5 Push Up to Pike

10 Goodmornings (bar or pvc)

5 Burpees

Strength

Deadlift (1×5)

ON A 15:00 RUNNING CLOCK…

Build to Heavy Set of 5-Rep Deadlift*

*Build past workout weight with perfect mechanics.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Deadlift (225/155)

15 Burpees Over Bar

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

1:00 Slow Bike, Walk, or Row

4:00 of Flow Stretching

1:00 Slow Bike, Walk, or Row

*Nasal Breathing Only. Suggested Flow…

(No Measure)