CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

20 Band Pull-Aparts

20 Air Squats (EZ)

20 Banded Face Pulls

20 Scap Push-Ups

20 Alt. Groiners

Max Push-Up to Pike in Remaining Time…

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 8 MINUTES

10 Ring or Bar Dips (Strict Optional)

15 Wall Balls (20/14)|(14/10)

20 Med-Ball Walking Lunges*

-Rest 1:00 b/t Sets-

*Med-Ball held in Bear Hug.

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

Finisher

Metcon (Time)

FOR TIME

50 Russian Twists*

25 Med-Ball Weighted Sit-Ups or Reverse Crunches

50 Russian Twists*

*Weighted Optional.

(Score is Time)