CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

4:00 Bike/Row

-THEN-

AMRAP WITH REMAINING TIME LEFT

10 Bootstraps

10 KB DL

10 Alt Step Ups

10 Up-Downs

10 Scap Pull-Ups

Workout

Metcon (No Measure)

DEATH BY (7:00 Cap)….

6 Russian KB Swings (70/53)|(53/35)

Reps increase by 6 every minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

5 Up-Down Box Jump Over (20)

Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

4 Kipping Pull-Ups (C2B Optional)

Reps increase by 4 every minute. 4-8-12…and so on

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

(No Measure)

Optional Finisher

Metcon (Time)

FOR TIME

400m Walking Lunge

(Score is Time)