CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS…

10 Alt Side Lunges

10 Alt. Step Ups

10 Shoulder Taps

:10 Bar Hang

2 ROUNDS…

10 Jumping Air Squats

10 Box Jumps

2 Wall Walks

10 Scap Pull Ups

Workout

RX: Metcon (Time)

4 ROUNDS FOR TIME

5 Box Jumps (30/24)*

9 Strict Pull-Ups

12 HSPU

3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)

SC: Metcon (Time)

4 ROUNDS FOR TIME

5 Box Jumps (24/20)*

9 Kipping Pull-Ups

12 Seated DB Strict Press

3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)

BG: Metcon (Time)

4 ROUNDS FOR TIME

5 Box Jumps (20/16)*

9 Ring Rows

12 Seated DB Strict Press

3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)