CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

400m Run

8 Alt. Bird Dogs

6/6 Quad Stretch to Knee Hug

8 Good Mornings

Into…

2 ROUNDS

7 Clean Deadlift

7 Upright Rows*

7 Hang Muscle Clean + 1/1 Elbow Punch

7 Strict Press*

*Round 2 complete 7 Hang High Pulls & 7 Push Press.

Workout

“AVA” (AMRAP – Rounds and Reps)

AMRAP x 20:53 MINUTES

400m Run

21 Ground to Overhead (95/65)|(65/45)

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

1:00 Hollow Hold

Immediately Into…

1:00 Superman Hold

-Rest 1:00 b/t Sets-

(No Measure)