CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Run 400m as a Group

Into…

3 SETS

8 DB Good Mornings

4 Up-Downs

8 Scap Push-Ups

4/4 Single DB Deficit Push-Up

4/4 Single DB Farmer Lunge

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 DB Up-Downs (35/20)|(20/15)

10 DB Deficit Push-Ups

20 Alt. DB Farmers Lunges

100m Run

-Rest 2:00-

AMRAP x 6 MINUTES

5 DB Up-Downs

5 DB Deficit Push-Ups

10 Alt. DB Farmers Lunges

50m Run

(Score is Total Rounds + Reps)

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

Post-Workout Strength

Metcon (No Measure)

3 SETS

20 Close Grip DB Floor Press

20 DBL DB Hammer Curls

-Rest As Needed b/t Sets-

(No Measure)