CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Strokes on Rower

20 Shoulder Taps

30 Single Unders

Into…

2 ROUNDS

10 Cal Row

5 Inch Worms + Push-Up

30 Single or Double Unders

Strength

Sumo Deadlift (5×3)

5×3

Sumo Deadlift*

*Keep loading moderate to moderate-heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

10 Wall Walks

Max Double Unders

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

25 Deadlifts (225/155)|(155/105)

Max Double Unders

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

10 Wall Walks

Max Double Unders

-Rest 1:30-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

25 Deadlifts (225/155)

Max Double Unders

(Score is Reps)