CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

Into…

AMRAP x 5 MINUTES

50 Single Unders

10 Goblet Squats

8 Bodyweight Lunges

8 Up Downs

-REST 1:00-

AMRAP x 5 MINUTES

20 Double Unders

10 Kip Swings

8 Goblet Step Overs

5 V-Ups

:20 Hollow Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

100 Double Unders

50 Toes to Bar

100 Double Unders

50 DB Box Step-Overs (50/35)|(35/25)/(24/20)

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

2-3 SETS

10/10 Single Arm DB Rows

:30 DB Half Curl Hold (L/R)

10/10 Single Arm OH Tricep Extension

(No Measure)