Sunday

24
Sep

Sunday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK…

400m Run

Immediately Into…

AMRAP in Time Remaining of

:10 Bar Hang

5 Scap Pull-Ups

:10 Bar Hang

10 Tuck-Ups

10 Push-Ups

Skill

Metcon (No Measure)

2 SETS FOR QUALITY*

3-5 Strict Knee Raise

3-5 Strict Toes to Bar

3-5 Kipping Knee Raise

3-5 Kipping Toes to Bar

*Athlete can jump down between movements.

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :50 Max DB Renegade Rows (50/35)|(35/20)*

MIN 2 – :50 Max Toes to Bar

MIN 3 – 100m Weighted Run**

*1-Rep of RR = Push-Up / Row L / Row R

**Carry 1 DB for Weighted Run

(Score is Reps)

KG DB: (22.5/15)|(15/10)

Optional Finisher

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Single DB Weighted Walk* (Athlete Choice)

*DB can be held in the Front Rack, Back Rack, or Over the Shoulders. If drop DB, perform 5 Tall Jump Burpees on the spot.

(No Measure)