CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

200m Run @ Mod Pace

7/7 DB Deadlifts

7/7 DB Upright Row

7/7 DB Arnold Press

7 Box Jumps

Workout

Metcon (Time)

FOR TIME

24 Single DB Box Step-Up (24/20)*

50 Alt. DB Snatch (50/35)|(35/20)

24 Single DB Box Step-Up

*DB Can be held anyway above the waist.

(Score is Time)

KG DB: (22.5/15)|(15/10)

Post-Workout Strength

Metcon (Weight)

FOR QUALITY

10 Alt. DB Turkish Get-Ups (Athlete Choice)*

30 DB Slides

10 Alt. DB Turkish Get-Ups

*Athlete may build or stay at the same weight across all reps.

(Score is Weight)