CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off) (8 SETS)

Cal Bike

*Increasing efforts every round, starting easy and finishing with a sprint.

Immediately Into…

3 SETS ON A 5:00 RUNNING CLOCK

10 Scap Pull-Ups

10 Straight Arm Banded Lat Pull-Down

10 Tuck-Ups

Workout

Metcon (Time)

FOR TIME

10-20-30-40-50

Cal Bike*

20-15-10-15-20

Knee to Elbow

*Alt. Calories: 8-15-24-30-40

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

20-40-60-80-100

Cal Bike*

40-30-20-30-40

Knee to Elbow

*Alt. Calories: 20-30-48-60-80

**Partner 1 Works while P2 Holds a single KB (Athlete Choice, Heavy) any way below the shoulders and not resting on the body. Alternate as needed. KB never touches the ground. 10 Burpee penalty if the KB Touches the ground, performed together.

(Score is Time)

Finisher

Metcon (No Measure)

1-2 SETS

Last Person Planking*

*At 3,2,1, Go! Everyone performs a Plank until failure and the final person planking wins.

(No Measure)