CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

Then…

ON AN 8:00 RUNNING CLOCK…

2-3 SETS

6/6 SA Ring Row

12 Tuck-Ups

8 Scap Pull-Ups

4/4 Samson Stretch*

*Second Round grab a plate and switch to Overhead Plate Walking Lunges.

Workout

()

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
NOTE — Option to hold plate in gun hold position or behind head.

()

Finisher

Metcon (No Measure)

FOR QUALITY

200m Plate Gun Walk (Athlete Choice)*

*Every break, perform 30 Alt. High Knees.

(No Measure)