CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

FOR QUALITY (10:00 Cap)

12/10 Cal Row (EZ effort)

10 Narrow Stance Squats

10 Sumo Stance Squats

12/10 Cal Row (EZ-Mod effort)

10 Wall Ball Front Squats

10 Wall Ball Push Press

12/10 Cal Row (Mod effort)

10 Wall Ball Thrusters

10 Wall Balls

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25 Cal Row

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

20 Box Jumps (24/20)

25 Cal Row

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

30 Box Jumps (24/20)

25 Cal Row

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

50 Box Jumps (24/20)

25 Cal Row

-20:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

5:00 Nasal Breathing Only Bike, Row, or Walk (EZ)

*Perform soon after finishing Straight 100.

(No Measure)