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CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 1500m Bike

2 ROUNDS

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

8 Tuck Ups

2 ROUNDS

10 RDLs w/ Barbell

10 Perfect Push-Ups

10 Kip Swings or Kip Swing + Knees-Up

Strength

Deadlift (3RM or Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10*

Deadlift (245/165)|(165/110)

Toes to Bar

*50 Double Unders after each full set

(Score is Time)

SC: Metcon (Time)

FOR TIME

30-20-10*

Deadlift (165/110)

Toes to Something

*30 Double Unders or 50 Singles after each full set

(Score is Time)

BG: Metcon (Time)

FOR TIME

20-15-10*

Deadlift (135/85)

Hanging Knee Raises

*50 Single Unders after each full set

(Score is Time)