CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

4 SETS (Each movement)*

Bike (Mod effort)

Max Air Squats

Single DB Deadlift

Single DB Push Press

* 1 Set = 2:00

Workout

Metcon (AMRAP – Reps)

5 SETS

1:00 – 15/12 Cal Bike*

-Rest :30-

1:00 – Max Unbroken Wall Balls (20/14)|(14/10)

-Rest :30-

1:00 – Max DB Up-Down Devil’s Press (35/20)|(20/15)

-Rest 1:00 b/t Sets-

*Option for athletes to choose 20/15 Cal Bike…if you dare!

(Score is Lowest Combined Reps)

Finisher

Metcon (No Measure)

3-4 SETS

1:00 Elbow Plank

30 Slow Mountain Climbers

-Rest as Needed b/t Sets-

(No Measure)