CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

12 Alt Groiners

10 Bootstrappers

8 Inch Worms (No Push-Up)

:30 Jumping Jacks

Into…

AMRAP x 3 MINUTES

10 Slam Ball Deadlifts

10 Slam Ball Strict Press

10 Slam Balls

10 Alt Lunges

Workout

Metcon (Time)

5 ROUNDS FOR TIME

400m Run

20 Slam Balls (30/20)|(20/10)

20 Slam Ball Walking Lunges*

*Slam Ball held in a bear hug.

(Score is Time)

KG SB: (15/10)|(10/5)

Finisher

Metcon (Time)

FOR TIME

100 Sit-Ups

100 Russian Twists

*Weight Optional for both.

(Score is Time)