CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND (12:00 CAP)

:45 Row w/ Legs Only

50 Single Unders

12 Alt. Dead Bug

12 Alt. Cossack Squats

8/8 Single Arm DB Strict Press

Into…

1 ROUND

:45 Row w/ Legs + Hips Only

30 High Jump Single Unders

12 Hollow Rocks

12 Slow Air Squats

:20/:20 Single Arm DB OH Hold

Into…

1 ROUND

:45 Row

30 Fast Single Unders

12 Alt. V-Ups

12 Single DB Front Squat*

8/8 Single Arm DB Push Press

*Switch arms halfway through the reps.

Workout

Metcon (Time)

FOR TIME

100-75-50-25

Double Unders

60-50-40-30*

Cal Row

40-30-20-10

Alt. V-Ups

20-15-10-5

DB Thrusters (35/20)|(20/15)

*Alt. Cals: 48-40-30-24.

(Score is Time)

KG DB: (15/10)|(10/7.5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

100 Double Unders

60/48 Cal Row

40 Alt. V-Ups

20 DB Thrusters (35/20)|(20/15)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

KG DB: (15/10)|(10/7.5)