CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

FOR TIME (10:00 CAP)

400m Jog

Into…

3 ROUNDS

10 Walking Alt. Samson Stretches

10 Walking Alt. Leg Kicks

5 Inch Worms w/ Push-Up

Into…

200m Jog

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Min 1 – 10 Seated Alt. DB Arnold Press

MIn 2 – :40 Max Single DB Curls

(Score is Weight)

Workout

Metcon (Time)

4 SETS ON A 4:00 CLOCK…

100m Sprint

20 DB Walking Lunges (50/35)|(35/20)

15 DB Hang Power Clean

Max Plank in Remaining Time

-Rest 1:00 b/t Sets-

(Score is Slowest Time)