CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS*

100m Run

8 Sumo DB Deadlift

8 DB Bent Over Row

8 DB Arnold Press

50ft OH Carry*

-10min Cap-

*Increase pace each round

**Hold both DBs overhead as athletes walk the 50ft

Workout

Metcon (Time)

IN TEAMS of 2:

FOR TIME

800m Run (Together)

30 HSPU (or DB Push Press)

30 DB Muscle Clean (50/35)|(35/25)*

30 Box Jumps (30/24)

400m Run (Together)

26 HSPU (or DB Push Press)

26 DB Muscle Clean (50/35)|(35/25)*

26 Box Jumps (30/24)

200m Run (Together)

22 HSPU (or DB Push Press)

22 DB Muscle Clean (50/35)|(35/25)*

22 Box Jumps (30/24)

*Sumo stance for DB Muscle Clean