CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Alt. Groiners

10 Box Step-Ups

5 Burpees

5/5 Single DB Sumo Deadlifts (5 in the right hand, 5 in the left)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 35 MINUTES

1000/800m Row

10 Box Crawl Overs (30/24)|(24/20)

30 Alt. DB Hang Power Snatch (50/35)|(35/20)

8 Up-Down Box Crawl Overs (30/24)|(24/20)

30 Sit-Ups

6 Up-Down DB Box Crawl Overs (30/24)|(24/20)*

*Switch hands each time you cross the box. Perform DB Up-Down, place DB on box with same hand, crawl over box, grab DB in opposite hand and perform next rep.

(Score is Rounds + Reps)

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