CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Row 1:00 (EZ Pace)

Immediately Into…

AMRAP x 6 MINUTES

5 Inchworms w/ Push-Up

10 Alt. Plank Shoulder Taps

10 Alt. Pike Shoulder Taps

5 Up-Downs

3-5 Strict Pull-Ups or 10 Ring Rows

Immediately Into…

1:00 Row (Moderate Pace)

Workout

Metcon (Time)

FOR TIME

1500/1250m Row

6 Wall Walks*

30 Burpee Pull-Up

1000/800m Row

6 Wall Walks

20 Burpee Pull-Up

500/400m Row

6 Wall Walks

10 Burpee Pull-Up

*Alternate Options for Wall Walk…

30′ HS Walk

100′ Bear Crawl

(Score is Time)

Finisher

Metcon (Weight)

2 SETS FOR QUALITY

21-15-9

DB Hammer Curls (Athlete Choice, Light)

DB Rolling Tricep Extensions

-Rest 2:00 b/t Sets-

(Score is Weight)